10 Foods for Better Memory

Forget something? Perhaps you need to add these 10 foods into your diet—all have been shown to help better your memory.

Forgot something? Try adding these 10 foods to your diet — all have been shown to help better your memory.

1) Green Tea

Several studies have found that drinking green tea helped improve cognitive function. This doesn’t mean more is better — go for one (or two) cups of tea at most per day.

2) Red Wine

Research has credited the antioxidant resveratrol found in red wine with slowing down the progression of dementia (age-related memory loss.) Subjects consume low-to-moderate amounts of red wine in studies, so aim for a maximum of one serving of alcohol per day for women and two per day for men.

3) Blueberries

Numerous studies have linked blueberries to improved memory and cognitive function. Studies on lab rats have shown that a certain plant compound found in blueberries called anthocyanins helps reverse some of the age-related memory loss.

4) Fortified Whole Grain Cereal

Fortified whole grain cereals contain folic acid, a B-vitamin that's been linked in several studies to improved memory. Not sure if your cereal contains folic acid? Check the label. Other good sources: lentils, grapefruit, spinach and oatmeal.

5) Cruciferous Vegetables

The antioxidants found in cruciferous veggies like cabbage, broccoli, cauliflower and collard greens helped women in a 25-year study conducted at Harvard Medical School to retain memory function.

6) Coffee

Research has shown that a cup of joe helps you think more clearly. Stick to plain, brewed coffee with 1-percent or nonfat milk and forgo the fancy, high-calorie varieties.

7) Salmon

Omega-3 fats found in fatty fish like salmon and tuna have been found to directly affect memory. A study conducted at the Rush University Medical Center in Chicago found that folks who ate the fish at least once a week had a 10 percent slower decline in memory than those without salmon in their diet.

8) Gum

A study conducted at Northwestern University found that gum chewing resulted in increased blood flow to the brain and improved cognitive performance.

9) Chocolate

As if we needed another excuse to eat chocolate, research shows that the flavanols found in cocoa also increase the blood flow to the brain and improve cognitive function. Stick to one ounce of dark chocolate at most per day (the dark varieties have more flavanols.)

10) Turmeric

Add some spice to your life! A study found that folks who reported consuming turmeric from occasionally to very often performed better on memory tests. Turmeric gives curry powder its yellow color and contains inflammation-fighting antioxidants. It tastes great in these chicken lettuce cups .

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »

You Might Also Like:

Keep Reading

Next Up

Is Organic Wine Better for You?

Should you drink organic wines? We spoke with two experts, sommelier Joe Campanale and Appellation Wine & Spirits owner Scott Pactor to give you the facts on the organic wine industry.

10 Thanksgiving Wine Tips And Pairings

Be the wine hero of Thanksgiving by bringing the perfect bottle — use our tips and wine pairing ideas.

10 Foods That Are Healthier Than You Think

Deciphering which foods are healthy can be tough. Some foods that are marketed as “healthy” are anything but. Other foods might not have a fancy label or have a bad reputation (dark meat, anyone?) and you're passing them up. Here are 10 foods you may be avoiding unnecessarily.

Food Fight!: Caffeinated Drinks

Looking for that morning or afternoon buzz? Caffeinated creations -- including coffee, tea, soda and energy drinks -- vary not only in their pick-me-up powers but also in their nutritional benefits. Find out which one offers the most perks.

Food Fight: Cappuccino vs. Latte!

Cappuccino and latte! Both have their merits. but which one is the healthier pick? There's only one way to find out: Get these beverages in the boxing ring!

Food Network Staffer Diary: I Broke Up with Coffee for 4 Days

The result? She became a zombie troll. Find out more here.

Reading List: Anti-Energy Drinks, Airport Food Safety & the Green Restaurant Trend

In this week’s nutrition news: Caffeine to be listed on food products, the popularity of green restaurants and a look at calories in today’s home cooked meals

Reading List: Caffeine Hurts Your Heart, A Look at Cheap Food & A Pro Footballer Goes Veg

A new (rather graphic) ad wants to keep you from pouring on the pounds, coffee and alcohol are linked to irregular heartbeats and there's a new "veggie-filled" Goldfish snack on the market.

Top 10 Foods for Stress Relief

While there isn't a cure-all food to magically erase stress, you can get some stress relief with a combination of exercising, eating small meals throughout the day and getting more of these 10 fresh foods.