Our brains run on what we eat, so using food to increase memory power and concentration can help with important things like; school, work, and other daily functions. If you have a poor diet that does not contain the proper nutrients, you may find yourself unable to remember important details, or process thoughts to solve problems. It is also known that some things we eat can reduce our brain function.

Learn more about how nutrition can affect your thinking, what foods are good for remembering, and foods you should avoid.

Foods That Help Memory and Concentration

Just like the rest of your body, your brain cells need the right fuel to function correctly. Skip fast foods, junk snacks, and empty calories. Try choosing foods from the lists below:

1. Spinach

Eating spinach can boost your memory and speed up your thinking ability. It is rich in folic acid, and antioxidants that help protect the delicate nerves your brain uses to process information. The high levels of the B vitamin folic acid can enrich your blood cell supply, which brings more oxygen to your brain tissues. Spinach was found to lower cognitive loss by about 40 percent.

Recommended Intake: One cup of spinach 3 times weekly.

2. Artichokes

Artichokes are rich in, luteolin, a flavonoid that helps increase “potentiation” of forming memories in your brain cells. It helps your brain increase its ability to learn and store what you’ve learned. Artichokes can help boost your cognition or understanding of ideas, and increases the capacity of your brain to store more information. They are also high in folic acid to help nourish brain cells and improve memory.

Recommended Intake: A serving size is one artichoke, about the size of a softball once or twice weekly. You can steam them, boil them, or roast them. Use your teeth to scrape out the pulp inside each frond. Try the heart at the very bottom tossed into salads, dips, or pasta dishes!

3. Broccoli

Broccoli is high in vitamins and mineral and a good food to increase memory power and concentration. It is high in vitamin K, natural calcium, and antioxidants.

Recommended Intake: Saute or steam broccoli just until tender, but keeps the bright green color. Serving size is ½ to 1 cup, and is delicious in salads or as a side-dish. Try fitting broccoli in at least once or twice weekly for best results.

4. Blueberries

The antioxidants in blueberries can help clear the brain and bring in nutrients and oxygen. Studies have found that eating a few handfuls of blueberries in the morning can actually help fight afternoon brain fog! The power of blueberries in the morning can actually last for up to 5 hours, due to the antioxidant actions, vitamin C, and vitamin E.

Recommended Intake: It is recommended that you eat blueberries at least twice weekly to get the most benefits. Try to eat at least ½ cup of blueberries, but 1 cup is even better.

5. Salmon (Wild Caught)

Wild caught salmon is an excellent way to boost brain power! It contains high levels of Omega-3 fatty acids that help nourish the brain, and keep it functioning at a high level. Omega-3 fatty acids both nourish, and help oxygenate the brain to keep blood flowing. This keeps brain tissue healthy, boosting the ability to regenerate new cells, faster!

Recommended Intake: Try to eat salmon 2-3 times weekly.

6. Peas

Peas are another food to increase memory power and concentration, due to the high amounts of folic acid. This is one of the crucial B vitamins our brain needs to restore healthy cells for memory. As our brain ages, cells die-off and new cells don’t generate as quickly as they used to. Getting enough folic acid from green vegetables will help this process along.

Recommended Intake: It is recommended that you eat peas once or twice weekly to get the most benefits. Try to eat at least ½ cup of peas with meals or tossed into your salad. 

7. Nuts

Almonds, walnuts, and hazelnuts are very high in nutrients that are good for your brain. They contain high amounts of Omega-3 fatty acids and DHA. DHA is known to help prevent decline of thinking in the aging, and helps brain growth of babies. They are also high in vitamin E, which has been shown to increase brain productivity.

Recommended Intake: Eating ¼ cup of nuts daily will help with memory and concentration. They can also help generate healthy brain cells, and prevent age related brain deterioration.

8. Chocolate

Good news for chocolate lovers! Chocolate can help keep your brain working, and increase your memory. It contains flavanoids that help increase the blood flow to your brain. It also has endorphins that help elevate your moods and increase “feel good” chemicals that may help you want to study longer.

Recommended Intake: 2 servings of dark chocolate may help increase brain activity for up to 3 hours.

9. Bananas

Eating a banana can boost memory and your ability to concentrate from a number of nutrients. They are potassium rich, which nourishes all the neurotransmitters in your brain. They can also help you focus better. Potassium also helps the oxygen get into the brain cells. They also contain magnesium, which can help improve concentration and memory.

Recommended Intake: Try eating a banana a day for good brain health.

Tips For Eating to Be Smarter

Once you choose food to increase memory power and concentration, you will need to find ways to add this into your daily routine. Here are some helpful tips to help you make sure you get what you need each day:

• Pack your lunch. Take some of the choices above and make a meal-to-go. You will save money, and feel better!
• Cut up fruits and veggies and keep them in containers in the fridge.
• Read package labels carefully. Make sure the things you buy contain all-natural and healthy ingredients. If you can’t read it, don’t eat it!
• Pop popcorn the old-fashioned way. Packaged popcorn is high in chemicals and unhealthy fats.
• Skip beer and choose wine (in moderation). Beer contains chemicals that can decrease memory, but wine contains healthy antioxidants that can improve thinking.