5 Food to Boost Your Brain and Memory

1. Turmeric

This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there. Turmeric also helps boost antioxidant levels and keep your immune system healthy, while also improving your brain’s oxygen intake, keeping you alert and able to process information.

2. Fatty fish

Essential fatty acids (EFAs) cannot be made by the body which means they must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish in the form of EPA and DHA. Fatty fish includes salmon, trout and sardines, which are all rich sources of omega-3 fatty acids. About 60% of your brain is made of fat, and half of that fat is the omega-3 kind. Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory.

3. Blueberries

Blueberries provide numerous health benefits, including some that are specifically for your brain. It is one of the highest antioxidant-rich foods known to man, including vitamin C and vitamin K and fibre. Because of their high levels of gallic acid, blueberries are especially good at protecting our brains from degeneration and stress. Animal studies have shown that blueberries help improve memory and may even delay short-term memory loss.

4. Dark Chocolate

Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids, caffeine and antioxidants. The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. In one study including over 900 people, those who ate chocolate more frequently performed better in a series of mental tasks, including some involving memory, than those who rarely ate it.

5. Eggs

Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate and choline. Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory. If you’ve kept away from eating eggs whole because of cholesterol concerns, there’s good news. Recent studies show that eating eggs had no effect on the cholesterol levels of healthy adults and might, in fact, help raise good cholesterol levels.