10 Foods that Improve Memory and Focus!

By Dr. Nidhi Sahai in Nutrition And Dietetics , Dietetics

Nov 08 , 2020 | 3 min read


Eating an adequate diet is beneficial for both mental and physical health. The brain plays the role of a command center in our body, and just like every other body part, the brain also requires some specific nutrients to work efficiently. By incorporating specific nutrients into our everyday diet, we can improve our memory and focus.

Everyone must include healthy foods in his or her nutritional regime to maximise the capability of the brain. The Foods below are preventive foods and help boost brain health.

Top 10 Memory-Boosting Foods

Here are 10 memory-boosting foods that can significantly boost memory and focus. Take a look!


Blueberries are an excellent source of antioxidants such as anthocyanins, tannins, resveratrol, and proanthocyanidins. Including blueberries in your diet boosts memory and concentration because the antioxidants stimulate oxygen and blood flow to the brain and help in keeping the mind fresh. In addition to improving focus, blueberries also protect against certain heart diseases, dementia, and cancer.

Green Leafy Vegetables

As a food source that is rich in antioxidants and carotenoids, green leafy vegetables boost brain memory and focus while protecting it from various conditions. They also contain Vitamin B which is exceptionally good at promoting overall brain health, power, and memory. Some dark green leafy vegetables like spinach, turnip greens, and okra have high amounts of folic acid which improves mental clarity. People with neurological disorders must include these memory-boosting foods in their diet.


Avocados have high levels of monosaturated fats which keep blood sugar levels in control. As one of the healthiest fruits, avocados contain folate and vitamin K in high amounts which prevent blood clots (a possible stroke) and improve cognitive function.

Pumpkin Seeds

Containing powerful antioxidants, pumpkin seeds protect the brain from getting damaged by free radicals. Apart from that, they are a rich source of iron, zinc, magnesium, and copper. These four elements are responsible for stimulating several functions inside the brain.

  • Iron helps in clearing out brain fog and improves function
  • Zinc from pumpkin seeds enhances nerve signalling, and its deficiency has been linked with neurological disorders like Parkinson’s disease, Alzheimer’s disease, and depression
  • Magnesium boosts memory and learning and is highly beneficial for people with epilepsy
  • Copper aids the nerve signals and people with copper deficiency are at a higher risk of disorders like Alzheimer’s disease

Fatty Fish

Fatty fish is often called brain food because it is rich in omega-3 fatty acids. The human brain is made of up to 60% of fat, and almost 50% of that fat is omega-3. Fishes like trout, salmon, and sardine can be included in the daily diet as one of the foods that improve memory.

Dark Chocolate

All of us have a craving for dark chocolates, isn’t it? These rich in magnesium chocolates stimulate the release of serotonin and endorphins, which heightens the mood and boosts memory. This makes them one of the promising foods that improve memory and concentration. However, one should not have dark chocolates in excess as it is rich in caffeine.


Eggs are a good source of several nutrients that make them one of the promising foods that improve memory and concentration. Eggs consist of vitamin B6, vitamin B12, and folic acid. These nutrients help to delay cognitive decline and prevent brain shrinkage.


Soybean products comprise polyphenols that are popular for their antioxidant activity. These antioxidants are responsible for a reduced risk of dementia. Also, polyphenols help to improve cognitive abilities associated with the regular aging processes. These polyphenols consist of isoflavones which contribute to antioxidants in the body.

Flax Seeds

Like other memory-boosting foods, flax seeds are rich in magnesium, omega-3 fatty acids, magnesium, and vitamin B. Mixing flax seeds into whole grains and then consuming them, allows the body to absorb them easily. You must consult a neurologist to know the required quantity of flax seeds for your body before you consume them to avoid serious brain disorders.


Turmeric is a common household spice in India and is used extensively in most dishes. Curcumin, an active ingredient in turmeric is linked to improving memory in people with Alzheimer’s disease. However, more than that curcumin helps new brain cells to grow. It also slows down age-related mental decline. Curcumin can directly enter the brain, breaking the blood-brain barrier.

By including these foods mentioned above in your everyday diet, you can not only improve your brain’s memory and power but also protect it from age-related mental decline. Along with diagnosis, treatment, and care, we at Max Healthcare place special emphasis on a diet that works parallelly in aid of our treatment.