Top 15 foods to improve your memory

Avocados are nutrient-dense and rich in heart-healthy monounsaturated fats, they are also a good source of protective vitamin E and phytonutrients, including carotenoids. As a result, studies suggest those that regularly eat avocado may have better recall and cognition than those who don’t.

Try our chicken & avocado sandwich topper for a memory-boosting lunch or enjoy our tomato penne with avocado.

2. Blueberries

Berries, and blueberries in particular, appear to have memory-enhancing properties thanks to plant flavonoids, known as anthocyanins. It appears these may improve memory and cognitive processes, whatever your age.

Enjoy blueberries in our warming porridge with blueberry compote and as a main meal in our chicken & avocado salad with blueberry balsamic dressing.

3. Coffee

Coffee may help boost concentration and mood during certain times of the day such as in the early morning. This may be helpful for those stressed by exams, especially if your exam takes place in the morning.

Explore our coffee recipes to make the perfect flat white, cappuccino, and more.

4. Dark chocolate

Made from the seeds of the cacao tree, dark chocolate is a rich, bitter-tasting chocolate made from processed cocoa solids and cocoa butter.

Enjoying moderate amounts of high-cocoa (70 per cent or above) dark chocolate appears to improve blood flow, including that to the brain. If you have an interview coming up, you’ll be interested to know that studies suggest the effects benefit verbal memory two hours after consumption.

Reap the benefits with our recipes for healthy chocolate chia pudding and our black forest breakfast bowl.

5. Eggs

Eggs are nutritionally rich, supplying almost every nutrient you need. They are one of the best dietary sources of choline – this little talked about nutrient is needed for the formation of cell membranes and for brain function, including memory. It’s especially important during pregnancy and breastfeeding, when an adequate supply is essential for the baby’s brain development.

If you choose eggs from brands that enrich the hen’s diet with omega-3 fatty acids, you’ll benefit from higher levels of these brain-boosting fats, too.

Start the day well with our basil scramble or our mushroom brunch.

6. Green leafy vegetables

Leafy greens like kale, spinach and watercress are rich in vitamins and phyto-nutrients including lutein, folate, vitamin E and a plant compound called kaempferol. Together these may help slow cognitive decline and improve memory, especially as we age.

Aim for at least one serving of greens each day, try our creamy pesto kale pasta or spinach & sweet potato dhal.

7. Green tea

A caffeinated drink, green tea may improve alertness, enhance working memory and focus, especially when tasks are of long duration. Green tea is also rich in plant compounds that have a protective antioxidant effect on the brain.

8. Lean red meat

Lean red meat is rich in an easily absorbable form of iron, this mineral supports the production of brain chemicals, as well as helps our blood cells carry oxygen throughout the body, including to the brain, which helps maintain our attention and concentration. Eating adequate sources of iron may help you learn new things, improve memory and even support educational achievements.

Try this delicious steak & aubergine salad or make beef go further with our beef & lentil cottage pie with cauliflower topping.

9. Oily fish

We’ve long been told that fish is the ultimate brain food and there’s convincing evidence to support this. Studies suggest regular consumption reduces age-related brain loss and may improve memory – it’s the omega-3 fatty acids found in oily varieties of fish that are responsible. These fats promote electrical signalling between nerve cells, allowing the brain to communicate quickly and easily. It’s also thought that they may help improve the brain’s ability to concentrate.

Try our spiced salmon with tray-baked sag aloo and smoked mackerel, courgette & butter bean salad.

10. Peanuts

Peanuts are nutrient-rich and provide a number of minerals including magnesium, iron and zinc, as well as copper. They’re also a source of vitamins including the B group and vitamin E. Peanut butter is rich in plant compounds that have a protective antioxidant effect – examples of these include p-Coumaric acid and resveratrol. Regular peanut and peanut butter consumption may enhance memory function and improve stress response in a healthy young population.

Get your day off to a great start with our peanut butter overnight oats and enjoy this rice noodle salad with peanut butter tempeh for a plant-based supper.

11.Pumpkin seeds

These are a better source of the memory-enhancing mineral zinc than most other seeds. They're also a good source of B vitamins that are important as they provide protection for the brain as we age and support memory function.

Snack on roasted pumpkin seeds and try charred cauliflower pasta with pumpkin seed pesto for a delicious evening meal.

12. Red cabbage

The vibrant colour of this cruciferous vegetable is thanks to anthocyanins. These colour pigments, the same as in blueberries, have protective ‘antioxidant’ properties, which means they help the body combat the damaging effects of a process called oxidation. There's currently a lot of research evaluating how these plant compounds may benefit our health with animal studies suggesting an anti-aging role that may potentially reduce cognitive decline.

Our warming red cabbage, cauliflower & coconut dhal is the perfect comfort food or try chorizo & red cabbage tacos.

13. Rosemary

The smell of rosemary may significantly improve prospective (our ability to remember to do something) and retrospective memory. This was found to be helpful for exam students, as well as those over 65 years old.

Try our rosemary fried potatoes and rosemary balsamic lamb with vegetable mash.

14. Soya

There is some evidence that including soya in your diet may improve both long-term and short-term memory. The study noted significant improvements in both men and women, this included an improvement in mental flexibility.

Try our black bean tofu & avocado rice bowl or our tofu with stir-fried noodles, pak choi & sugar snap peas.

15. Walnuts

Eating a small handful of nuts on a regular basis is good for the heart and supports blood circulation which has knock-on benefits for the brain. In fact, studies show that a higher nut intake is associated with better overall cognition for older age groups.

Walnuts appear to have the edge over other nuts, as they are an especially good source of omega-3 fatty acids – munching just a few each day may improve both your memory and cognition speed.

Try our spaghetti with spinach & walnut pesto or our goat’s cheese, pear & walnut tartines.

More on food and the brain:

5 ways the food you eat affects your brain
5 foods to boost your child's brain power
How to eat for exams
Top 10 sources of omega-3
Top 10 health benefits of tea
Brain-boosting recipes

What foods help your memory? Share your thoughts and ideas in the comments below….

This guide was reviewed on 19 January 2025 by Kerry Torrens

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

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