The Top Memory Boosting Foods to Eat

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memory boosting foods
August 15, 2023 | Johanna Karlsson

Don’t Skip These Nutrient-Rich Parts of a Brain-Friendly Diet

We can’t tell you where you left your car keys or cell phone, but we can help jog your memory in another way — reminding you of the important role that nutrition plays in our memory and sense of focus. A healthy, balanced diet is crucial for good health, and there are certain things, such as leafy green vegetables, nuts, and even coffee, that are backed by evidence as being potentially memory-boosting foods. Pour a cup of coffee or green tea, snack on some dark chocolate, and let’s dive into 10 memory boosting foods you don’t want to skip if you’re trying to fuel your brain to run its best and could even help with aging gracefully.

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1. Leafy Green Vegetables

We’d all probably benefit from following Popeye’s lead — don’t skip the spinach, or other leafy green vegetables, when preparing a balanced meal. Harvard Health Publishing says leafy greens — kale, spinach, collards, broccoli, and the like — are full of good stuff for our brains like vitamin K, lutein, folate, and beta carotene. These healthy veggies can help slow cognitive decline, so there’s a reason why they should be a big part of your dinner plate.

2. Coffee and Tea

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On another note, caffeine is a part of the morning routine for many of us, and it turns out this jolt of energy just might be a good thing for our brains. Harvard Health Publishing cited a 2014 study that found people who consumed more caffeine scored better on mental function tests, and other research indicates that caffeine can also help solidify new memories. Don’t forget to drink that cup of joe or green tea in the morning — and it just might help you remember other things the rest of your day.

While enjoying your morning beverage, it’s also a good time to review and ensure you have the right major medical insurance to cover your healthcare needs and provide the cognitive benefits of peace of mind.

3. Nuts

Another brain superfood is full of protein and healthy fats, and some research suggests people who eat more score higher on cognitive tests. Walnuts, in particular, are packed with good stuff like omega-3 fatty acids and other nutrients that can help our brains and hearts all the way around. In this case, it’s OK if you’re a little nuts about nuts. 

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4. Fatty Fish

Like nuts, this one makes the list because of its high content of fatty acids and healthy unsaturated fats — and it turns out these two things have been linked to lower levels of beta-amyloid, which is the protein behind the damaging clumps in the brains of people suffering from Alzheimer’s disease. Skip the fish sticks and instead opt for healthy options that are low in mercury. Salmon, cod, canned light tuna, and pollack are all good choices. If you think fish is, well, fishy, you could try to get the same nutritious benefits by taking an omega-3 supplement or eating other foods like avocados and walnuts.

5. Berries

Were you wondering if the fruit would make the list of memory-boosting foods? Well, of course — these healthy wonders of nature need to be a part of this discussion. Berries in particular are full of flavonoids, and research shows that can help improve memory. Load up on strawberries and blueberries for the biggest impact. Don’t forget that vitamin C is also a big part of this because it’s one factor in preventing mental decline, according to some research, so pick up some oranges while you’re at it.

6. Dark Chocolate

Think of dark chocolate as one delicious superfood for your brain. Skip the milk chocolate and instead go for this healthier variety, which contains things like caffeine, antioxidants, and flavonoids. Studies back up the fact that these three things could slow down the mental decline that comes with aging.

7. Avocados

The health benefits of this fatty fruit are widely known at this point, so don’t forget to include avocados in your memory-boosting foods diet. They’re loaded with monounsaturated fats, and the Mayo Clinic Health Systems says that can improve memory function because it can help us improve our cholesterol levels when they replaced saturated fats that would otherwise be in our diets.

8. Whole Grains

It’s pretty simple why complex carbs are an important part of our diets — our brain cells require a steady supply of these carbohydrates to get the glucose they need. Choose whole grains whenever possible, such as cracked wheat, whole-grain couscous, and oats. Legumes also help fuel our brains with complex carbs, so don’t forget to pick up some black beans or chickpeas while you’re at it.

9. Olive Oil

If you want some healthy fats and more antioxidants in your life, go for olive oil. Its monounsaturated fat can help reduce our bad cholesterol levels, and in addition to being a tasty flavor enhancer when cooking, it also is full of antioxidants that are good for the whole body.

10. Healthy Herbs

This one might be surprising: healthy herbs like rosemary and mint. Turns out they’re in the same plant family, according to the Mayo Clinic Health System, and both have some good benefits as memory-boosting foods. The aroma of peppermint could enhance our memories, and rosemary is known to increase blood flow to the brain. Don’t skimp on the herbs in your cooking.

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Make HealthPlusLife Part of Your Healthy Habits

While you’re looking for hobbies to pick up after 60 or tips to incorporate more memory-boosting foods into your diet, don’t forget about another big part of a healthy lifestyle — making sure you have the right health insurance coverage to get you through all of your healthcare needs. Whether you are already a Medicare Advantage enrollee or just thinking about looking for coverage on the Health Insurance Marketplace, the HealthPlusLife team is here to help you figure out your options and make sure you get the best policies for your needs, even give you assistance in regards to medicare grocery allowance requests.

We’re ready to assist you with all of your HealthPlusLife insurance needs, and we’d be happy to help you get this part of your healthy lifestyle all figured out. Just give us a call at 888-828-5064 and we’ll get started.

Johanna Karlsson
Johanna Karlsson is a veteran health and life insurance professional licensed in 50 states. She relocated from the countryside in the south of Sweden and has not looked back. After coming to the United States to attend university, she gained her degree in Public Relations. She brought her public relations skills to a local international health insurance where she discovered a new passion in insurance. After years with that company, Johanna now joins HealthPlusLife to help build a team of licensed insurance agents ready to meet your insurance needs.