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5 foods you should eat every day for a good memory

5 foods you should eat every day for a good memory

I always tell people to think of the brain as the organizer of almost everything: our thoughts, memory, focus, movement, breathing, heartbeat, and that certain foods can help it be stronger, sharper, and more wise, smart, clever. Our brain and diet also play a key role in longevity. What we eat can directly affect inflammation and oxidative stress in our bodies, both of which can affect the risk of neurodegenerative diseases, including Alzheimer's and Parkinson's. Dr. Uma Naidoo from Harvard shares the 5 foods she herself consumes.

Extra dark chocolate

it's full of antioxidants and cocoa that help maintain brain cell health. It also contains fiber to help reduce brain inflammation and prevent cognitive impairment. A 2020 study found how dark chocolate and white chocolate can affect memory in adults. Participants who were given dark chocolate had better verbal memory performances two hours after consuming the chocolate, compared to the group that ate white chocolate. The researchers suggested that this was due to the higher content of flavonoids in dark chocolate, which can significantly improve cognitive function in humans.

Forest fruits

They are packed with antioxidants, phytonutrients, fiber, vitamins and minerals. These nutrients help maintain memory and the fiber content helps feed microbes in the gut to reduce brain inflammation. She suggests choosing from a variety of red, blue and black forest fruits. Strawberries, for example, are rich in flavonoids and can help slow forgetfulness; Blueberries contain various types of flavonoids associated with the prevention of oxidative stress.


One of the main ingredients in it is turmeric. This is a powerful anti-inflammatory substance. Its consumption can help reduce anxiety symptoms and not decrease cognitive abilities, regardless of age. Turmeric is good, but the benefits may be stronger when combined with black pepper. You can use it in rice, potatoes or oatmeal as often as you like.


Green salads are a staple in brain-healthy diets because they contain folate, a B vitamin that supports neurotransmitter development. Folate deficiency is associated with symptoms of depression as well as cognitive aging.

Favorites of Dr. Uma are:

Arugula, spinach, Swiss chard, cabbage. If you cannot eat them as they are, you can add them to food. In pizza, pasta or burritos.

Fermented foods

Fermented foods have lactic acid that can generate gut-friendly bacteria.

"We have what's called a gut-brain connection," says Naidoo. "So when we eat fermented foods and improve gut health, we can also improve our cognitive function."