16 Foods That Can Boost Your Memory

The mind

How to Boost Your Memory in Few Steps

Do you feel you are aging fast and also think you are losing your memory fast? As a student, do feel your memory is porous such that when you read and prepare well for exams, get to the examination hall and still forget a lot of things? Are you a woman approaching menopause and is scared about how forgetful you have become? Do you feel depressed each time you find yourself forgetting things? Are you someone who cannot do without staying around your sticky notes and alarms for reminders? Do you feel like, if your forgetfulness continues, you might slip into dementia? Did you have a head injury in the past and seem to have forgotten all that happened to you before the head injury incident?

You honestly need to stop worrying over this as this article is packed with the solution to your forgetfulness and memory weakness. Being forgetful to some people can cost them their emotional stability and take away their peace of mind. It can leave them depressed and angry with themselves. However, it is sometimes not your fault that you forget things. Several things and events have been identified to cause forgetfulness and slight memory loss. Follow me through this article to see the cause of your forgetfulness, as well as the nutrients your brain needs; most importantly, this article would expose you to lifestyles and diets that can help you strengthen your weakened memory.

Why Should You Boost Your Memory?

Majorly for students, your brain’s ability to retain information long enough for you to remember everything while writing exams is enough to make you write Cambridge exams in grade 5 and pass with flying colors. You do not want to lose those beautiful memories of your childhood and other memories of things that may have happened to you in the past now that you are growing old.


Essential Nutrient for Memory Boost

  • Vitamin D: Reasonable amounts of vitamin D in your body will provide you with improved cardiovascular functions, immune system boost, healthy aging, and, most notably, enhanced cognitive function.
  • Omega-3: Omega-3 fatty acids are good for helping the brain function properly. You can find it in walnuts and flax seeds.
  • Vitamin B12: To make your brain function at its best, you need vitamin B12, and you can find it in salmons, sardines, and beef.
  • Water: The record holds that 70% of the weight in your brain is water! When you become dehydrated continuously, thereby leading to a lack of sufficient water in your brain, it can lead to slight memory impairment. Water is essential to your brain health.
  • Magnesium: Stress, which is a significant cause of weakened memory, can be reduced when you have sufficient amounts of magnesium in your body. You can get magnesium through green leafy vegetables, nuts, and seeds. Research has also found out that soaking your feet in Epsom salts or bathing with it can supply your body with magnesium that would help reduce your stress level.
  • Calcium: Calcium is generally known for its effectiveness in the growth and development of your bones, teeth, and brain. Having calcium in reasonable amounts in your body would strengthen your brain, which would give you stronger memory retention in return. You will most likely find calcium in dairy products, nuts, almonds, and broccoli.
  • Vitamin E: It serves as an antioxidant that helps prevent the depreciation of the brain even with age, and helps boost brain cells as well as memory. Vitamin E can be found in seeds, avocado, and green leafy vegetables.
  • Zinc: Zinc helps to improve your thinking ability. It enhances memory, reduces stress, and improves vision.

Foods That Help Improve Memory Strength

Avocado dietThe following foods should be your daily diet routine as they have high cognitive effects

  • Beans: Beans are rich in vitamin B and omega fatty acids, which are key nutrients for memory improvement.
  • Meat: Meat is rich in zinc and iron. It helps blood cells distribute oxygen throughout the body, which includes the brain.
  • Salmon: Salmon is a big carrier of omega-3 fatty acids, which is a great brain supplement.
  • Nuts: Nuts are effective in boosting your memory strength. As of now, there are no side effects of eating nuts in large amounts. However, chew it in appropriate amounts. It contains fatty acids that are healthy for your brain and memory.
  • Green leafy vegetables: Vegetables like spinach and broccoli are rich in vitamin E that helps protect the brain cells, thereby improving your mental health, which in turn gives you a good memory.
  • Avocado: vitamin E and omega-3 fatty acids are major components of avocado. It is rich in properties that supply you with adequate and sufficient mental wellness.
  • Tomatoes: It contains properties that regulate and improve the growth of brain cells.
  • Brown rice: It is full of vitamin B, which is quintessential to the brain.
  • Green tea: It contains antioxidants that protect the brain cells from attacks.
  • Red wine: This helps improve the flow of blood to your brain and aids attention and concentration.
  • Berries: All kinds of berries help improve communication among brain cells, which allows them to function efficiently.
  • Coffee: It contains antioxidants that reduce and puts an end to cognitive decline. Coffee tampers with sleep, though, are one of the major causes of forgetfulness; however, taking it in little amounts can help stop your memory declination.
  • Eggs: Eggs contain Vitamin B that helps prevent brain shrinkage.
  • Orange: Orange is well known for its supply of vitamin C to the body. This vitamin is essential for the body.
  • Coconut oil: It is effective in the treatment of aged memory loss. Add cocoa to your diet.

Lifestyles You Should Adopt for Sharp Memory

exerciseAdopting the following lifestyles alongside the diet, as mentioned above, the routine would give your memory a kind of boost that you can be proud of anywhere, anytime.

  • Maintain a healthy weight. Cut down on excess fatty foods.
  • Do not deprive yourself of sleep.
  • Challenge your brain by engaging in memory tests like puzzles, IQ tests, and so on
  • Quit excessive alcohol consumption
  • Engage yourself in physical activities like jogging, running, and so on.
  • Meditate and listen to music.

Interesting Facts About Human Memory

  • As contrasting as this seems, it is said that very intelligent people forget things the most.
  • Also, though surprisingly, your memory gets enhanced when you forget things.
  • Visual information sticks more to your memory than when you read. This is why most pre-schools teach their students with pictures, drawings, and colors.
  • Almost forgetting something makes you more likely to remember it.
  • You cannot remember what your mother’s womb looked like despite staying there for 9 months.
  • There is no limit to what your brain can remember.
  •  Things you forget easily were stored in your short term memory.
  • Cramming for exams is not advisable because every information you cram is stored in your short term memory and research holds that you can only remember 4-7 pieces of information that are stored in your short term memory.
  • Memories are all over the brain.
  • Repeating things over and over does not guarantee remembrance.
  • Your memory works like a video and audio recorder with limitless memory space.
  • Hypnosis can help you remember past events that you must have forgotten.
  • People suffering from dementia and amnesia can barely remember their names.
  • Memory depreciation is inevitable in old age.


Sharp memory can be the pride of any sane human. Imagine reading many books for your exams and getting to the hall to write the exam without forgetting any of the things you read. Memory depreciation has been associated with inevitable factors such as age. However, some other memory loss characteristics and dullness can be traced to a low lifestyle and poor diet. These include; lack of proper sleep, essential nutrients deficiency, smoking, stress, head injuries, and medications.

Adopting healthy living habits such as watching your weight, quitting alcohol and smoking can improve your memory. Also, adding leafy vegetables, avocados, calcium, and vitamin-rich fruits and foods, berries, nuts, and seeds to your diet can help enhance your brain, develop it, stop brain cell shrinkage and hence improve your memory.