If you feel like your memory is not what it used to be, this may be due to lack of sleep or other reasons, such as genetics, physical activity level, and lifestyle and environmental factors. However, there is no question that diet plays an important role in brain health and memory function.

A proper menu helps improve memory and brain function , which encourages good blood flow to the brain. Thinking about it, here are some of the main types of foods that will help improve your memory and intellectual performance:


Eating vegetables, especially cruciferous ones , such as broccoli, cabbage, and dark leafy greens, can help improve memory .

Try a kale salad or substitute at least one meal a day for a plate with a good number of these vegetables. Stir-fry broccoli is also a great option for lunch or dinner.

Berries and cherries

Berries, especially dark ones like blackberries, blueberries, and cherries , are a rich source of anthocyanins and other flavonoids that can boost memory function . Ideally, have a handful of berries for a snack, mixed with cereal, or baked into an antioxidant-rich dessert. You can get these benefits from fresh, frozen, or dried berries and cherries.

Eat foods with Omega 3

Essential for good brain health, omega-3 fatty acids , docosahexaenoic acid, or DHA, in particular, can help improve memory in healthy young adults .

Shellfish, seaweed, and fatty fish, including salmon, bluefin tuna, sardines, and herring, are some of the best sources of omega-3 fatty acids. Also substitute fish for meat a couple of times a week for a healthy dose. Grill, bake or cook fish for the best flavor and nutrition.

Try salmon tacos with red coleslaw, have sardine sandwiches, or make a tuna salad for dinner. If you don’t eat fish, see your doctor or nutritionist for the recommended dose of this nutrient. You can get omega-3 fatty acids from fish oil, seaweed, or microalgae supplements.


Well known for a positive impact on heart health, nuts and dried fruits in general can also improve cognitive function and intellectual performance. Eat a handful of walnuts to satisfy your midday hunger, add them to oatmeal or a salad; Or, mix them into a vegetable stir fry for extra protein.

These foods are not only good for the brain, but they also help maintain a healthy heart. Do not forget to include them in your diet to improve your memory and your health, in general.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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