9 Fantastic Foods to Improve Your Memory

We’ve all been there — forgetting keys, a deadline, a friend’s birthday. Even with all the calendar apps and other tools available, it’s hard to remember everything.

The good news? Certain foods can help boost memory and improve focus. We asked nutrition experts to reveal the best brain-boosting foods that can help you stay alert and on top of your game.

Related: Sign up to receive delicious recipes, expert advice, and shopping tips in your inbox!

1. Prebiotic Foods

Research suggests a direct link between memory and prebiotic intake. According to Registered Dietician Maggie Moon, author of The MIND Diet, the key is to eat foods throughout the day that provide complex carbohydrates and dietary fiber.

“Foods like arugula, beets, black beans, nuts, raspberries, and sorghum are excellent choices,” Moon says, as these can boost microflora in the gut.

2. Walnuts

“Walnuts are packed with vitamins, minerals, omega-3 fatty acids, phenols, and even melatonin, the sleep hormone, all of which boost memory and cognitive function,” says Jennie Ann Freiman, MD.

“The list of walnut goodies includes vitamin E, folic acid, magnesium, calcium, and phenolic compounds that are anti-inflammatory and antioxidant, fighting free radicals and oxidative stress that impair brain function,” Frieman says.

“Compared with other nuts, walnuts have a particularly high ratio of anti-inflammatory omega-3 fatty acids, like alpha-linolenic acid, which converts to omega-3,” says registered dietician Benjamin White. Walnuts also can improve blood flow, which is especially important for sending oxygenated blood to the brain and maintaining proper functions, he adds.

For brain boosting, aim to eat 1 1/2 oz. of walnuts daily (about a handful, or about 20 walnut halves),” Freiman says. Include the skins, if possible. “Walnut skins contain 90% of the nut’s phenols, so they’re worth consuming, despite their slightly bitter taste,” she notes. Phenols are health-boosting in a number of ways, including keeping the gut balanced for better digestion and reduced inflammation.

3. Turmeric

You likely know that turmeric has anti-inflammatory properties. These can improve memory and brain function, according to Asher Cowan, MD. “Turmeric can boost circulation and blood flow to the brain, which may halt memory deterioration–especially important as we age,” he says.

Pair this spice, which is popular in India, with fat. “Turmeric contains predominately fat-soluble nutrients and is best absorbed and utilized when eaten in the traditional way with ghee or coconut oil,” he says. “Use it in stir-fires to sauté vegetables, or put in smoothies with coconut oil. The powder dissolves quickly in the food and from there has easy access to your bloodstream and brain.”

4. Beet Juice

Beetroot juice is bursting with natural nitrates, which the body converts to nitrites, then nitric oxide, which increases blood flow to the brain. “A recent well-designed but short-term clinical trial showed adults performed better on cognitive tasks 90 minutes after drinking and absorbing about two cups (450 ml or 15.2 oz) of beetroot juice,” says Moon. It may also strengthen your athletic performance, says a 2017 study.

Add some beet juice to your morning smoothie for sweetness and a memory boost. Also be sure to eat a variety of plant foods, like celery, green beans, and spinach, which provide additional nitrates.

5. Bone Broth

Add “brain booster” to bone broth’s list of benefits.

“Strange as it may seem, chicken soup is great for your memory,” says acupuncturist and Oriental medicine expert Elizabeth Trattner. “In traditional Chinese medicine, the brain is known as ‘the sea of marrow.’ For thousands of years, one of the best anti-aging and memory loss remedies is soup made from marrow. Chicken soup and stews made with real bone marrow not only improve brain function but the function of the spleen as well.” In traditional Chinese medicine, the spleen is responsible for the thinking process.

6. Eggs

Here’s another reason to wake up to eggs: The neurotransmitter acetylcholine, a key nutrient in eggs, can help keep brain cells sharp, according to certified clinical nutritionist Nicole Visnic. Research suggests that eggs also may help improve cognitive performance factors, such as verbal fluency, problem-solving, and memory.

Visnic recommends raw, soft-boiled, or over-easy eggs to protect the nutrients from the oxidative effects of heat. You can add raw eggs to smoothies or use them to make aioli or Caesar dressing.

However, it’s worth being careful: “Food poisoning via salmonella infection from eating raw or undercooked eggs is not extremely common (1 in 20,000 cases according to the CDC); however, the very young, very old, pregnant women and anyone with a compromised immune system should take extra precautions,” Moon says. If you love a runny yolk (and who doesn’t?) but don’t want to risk it, look for pasteurized eggs.

7. Green Tea

Is there anything green tea can’t do? This powerhouse beverage improves memory, according to registered dietician Natalie Rizzo. It helps signals travel more efficiently throughout the brain, leading to better memory retention.

For a refreshing summertime beverage, try Visnic’s recipe for green-tea lemonade: “Take 16 oz. of green tea, add 2 to 3 tablespoons of lemon juice, and 10 to 20 drops of liquid stevia, depending on how sweet you like your lemonade. Three 8-oz. cups per day is the sweet spot for this beverage,” she says.

You ca also try adding green tea to baked goods, marinades, and your morning oatmeal.

8. Dark Chocolate

Dark chocolate isn’t just a tasty treat—it also helps improve your memory. A 2024 study found that dark chocolate, which is rich in polyphenols, increases cerebral blood flow, and in turn, improves cognitive function.

Similarly, a 2020 study found that cocoa flavonoids, which are associated with numerous health benefits, improve cognitive function, especially those in younger adults.

9. Coffee

Coffee may be addictive, but it also comes with impressive health benefits. A 2024 study found that moderate coffee consumption can significantly enhance cognitive function, improving attention, vigilance, and processing speed.

Another study found that even a single cup of coffee can provide a boost—especially when it comes to executive function, helping with focus, decision-making, and mental clarity.

Read More on Clean Plates

The Best 8 Foods for Your Mental Health

The Best Healthy Habits For Your Brain, Say Neuroscientists

This Gentle Exercise Can Help Keep Your Brain Healthy