These 5 Foods May Help Improve Your Memory



This post was developed via a partnership with BetterHelp.

According to WebMD, one in nine adults over the age of 45 reports having memory issues. Memory loss is a very serious concern for those who deal with it. Thankfully, there are many ways to help prevent memory loss before it becomes a problem. One way to help nourish your brain and improve your cognitive function is through food. There are a handful of food options that could help your memory and preserve the health of your brain.

Which Foods Help Your Memory?

Before outlining the foods that can improve your memory, it’s important to note that food is not a reliable treatment for memory loss. It’s critical to seek out treatment from a licensed healthcare professional when dealing with memory issues. While food can be effective in improving your memory and brain health, it shouldn’t be the only treatment for moderate to severe memory loss. With that being said, if you want to improve your memory or prevent memory loss later, add more of these foods to your diet.


Did you know one of the most common drinks in the world can help improve your memory? If you drink coffee in the morning, you are benefitting your brain health. According to one study, lifelong coffee consumption is linked to reducing the risk of Alzheimer’s disease. This is likely because it is very high in antioxidants, which are excellent for your memory. Perhaps even better news for coffee lovers is that the same study reports having five cups of coffee per day is not harmful – So drink up!

Fatty Fish

Fatty fish such as salmon, tuna, sardines, and trout are excellent for your memory. These types of fish are high in Omega-3s, which benefits memory and emotional regulation. According to one article from Healthline, fatty fish can slow mental health decline. The same article states that these fish also decrease the likelihood of getting other diseases such as diabetes, arthritis, and blindness. So, if you would like to improve your health, try to eat fish for one or two meals per week. However, you don’t want to overdo the fish consumption, as most types of fish contain high levels of mercury.


Vitamin K is essential for your memory. One study from Department of Family Medicine, of the University of Anger looking at Vitamin K intake found a link to less severe memory issues in older adults. One food that’s high in Vitamin K is broccoli. Just one cup of broccoli has the recommended daily value of Vitamin K, making it incredibly easy to get this vital nutrient.

Extra Virgin Olive Oil

According to the Mayo Clinic, extra virgin olive oil has high level of antioxidants, which benefits your memory for the same reason as coffee. This amazing cooking oil is linked to preventing Alzheimer’s disease, according to Temple University. Temple University also reports that extra virgin olive oil can prevent cardiovascular disease, which is another common concern for many older people. So, if you don’t already sauté and cook with this inexpensive and easy to find oil, be sure to pick it up the next time you are at the grocery store.

Working Memory-Boosting Foods into Your Diet

If you are trying to improve your memory, consider creating a meal around the foods above. For example, have some salmon with broccoli sauteed in olive oil once per week. Or, you can have up to five cups of coffee per day if you love the drink as much as a majority of the world. Remember, if you are concerned about your declining memory, make sure to consult with a licensed healthcare professional. When you take care of yourself and your brain through nutrition and the right healthcare, you can lower the chances of memory issues in the future.

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