Certain foods in our daily diet provide us with nutrients that help improve memory and keep us functioning correctly, so that we do not forget anything, but there are many times when it is inevitable to forget to eat healthy because we are always in a hurry, pressured and stressed.

Diseases that affect brain functions are the “order of the day” as if it were a restaurant, that is why we emphasize following a diet that includes all the groups in the food pyramid to prevent the functions of the brain are reduced causing diseases such as Alzheimer’s and other problems that trigger memory loss .

Signs of memory problems

These types of diseases are always related to memory loss, and it can be partial or total.

When you forget to perform scheduled tasks such as going to pay the phone, depositing in the bank or attending an event of one of your children, many times it can be due to factors such as stress, but at other times they can be signs of the progressive loss of functions cerebral , if they are accompanied by forgetting names, important data even the way back home.

Foods to improve memory

Our brain, like other parts of the body, need nutrients to carry out their functions, so the right foods can help and improve memory significantly.

Eat foods with Omega 3

One of the nutrients most requested by the brain is Omega 3, this is found mainly in fish, so its frequent consumption is recommended as it will help preserve brain functions and improve memory.

Fatty fish like black cod, salmon, sardines, are loaded with Omega-3 essential fatty acids that support optimal brain function.


The choline that is present in the yolk of the egg, is a substance of vital importance for the formation of neurons, improve memory and enhance learning. Eggs should preferably be organic, to take this into account.

Dark chocolate

Dark chocolate is a rich source of antioxidants and caffeine, which raise concentration levels and sharpen memory.

Folic acid

The folic acid and vitamin B complex are excellent to enhance memory , these are found mainly in foods such as oats , rice and wheat – based masses; Likewise, alcohol consumption should be avoided frequently since it causes lapses of memory loss, can kill neurons and new brain functions.


The avocado is as good as blueberries in promoting the health of brain health. It has monounsaturated fats which contribute to improving blood flow that ultimately ends up helping to improve brain and memory functions.


Rosemary is the most powerful natural herb that activates concentration and improves memory. Its strong chemicals improve brain function. You can choose to use the essential oil for massage, or you can place the plant on the window.

You can consume it in tea, too; use it more as a spice in meals, and place twigs in rooms to spread the smell.


Tomatoes contain a powerful antioxidant, lycopene, which is beneficial for general health and protects the brain from damage caused by free radicals.

Green Tea

Consuming 2-3 cups of freshly brewed green tea every day will improve brain capacity and sharpen memory. On the other hand, your cognitive functions will be improved, your concentration levels will be high, and the electrical connectivity of the brain will increase.


The active ingredient in turmeric, curcumin, effectively fights inflammation and sharpens memory.

Beetroot / beets

It is high in natural nitrates, which improve blood flow to the brain and throughout the body.


Cranberry juice is rich in antioxidants that prevent oxidative damage in the brain.

Acorn squash

Being abundant in vitamin B12 and folic acid, they will prevent damage to the nerves of the brain.

Nuts and seeds

Nuts and seeds are good sources of vitamin E, higher levels of vitamin E correspond to less cognitive decline as we get older, these fruits are ideal for improving brain health.

Whole grains

Rich in omega-3 fatty acids, fiber, and complex carbohydrates, whole grains are great for proper brain development.


Regular consumption of raw onions improves memory.

Dr. Eric Jackson

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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