Boost Your Memory

Alexandra Dusenberry, MS, RDN

Lead Registered Dietitian

In an age of distraction, high stress, lack of sleep, and an inflammatory diet, our brain needs all the support it can get. As we age, (as early as our mid-30’s) we can start to notice changes in our memory and focus abilities. The good news is that there is so much we can do through food to support and protect the brain. Read on for 15 foods that have been scientifically proven to enhance cognitive function and power your brain through all of the important tasks that come your way.

• Blueberries- these anthocyanin-rich berries have been shown to be neuroprotective by reducing the levels of oxidative stress in the brain. 1 cup per day can help to improve memory and blood flow through regions of the brain associated with cognitive performance.

• Walnuts- besides literally looking like a brain, walnuts provide and omega-3 fatty acid called ALA, which can help to reduce brain inflammation. Studies show 1-2 ounces per day can improve cognitive function.

• Salmon- this protein source contains high levels of omega-3 fatty acids such as DHA, which makes up a significant portion of the brain’s fatty tissue. Deficiencies in omega-3s in the diet can result in negative cognitive changes over time. Aim to get 12 ounces of oily fish per week, otherwise it is critical to outsource to an omega-3 supplement such as Orthomega.

• Matcha – this green tea leaf ground into a very fine powder contains brain-protective antioxidants like EGCG, and a focus-enhancing amino acid called L-theanine. Try this superfood as a freshly ground tea-the Cuzen Matcha Machine makes it seamless to whip up at home.

• Pomegranate- The seeds and juice of the pomegranate contain a potent antioxidant called resveratrol. Research shows that resveratrol can protect neurons by scavenging for free radicals, which can help to preserve and improve memory.

• Avocado- The creamy goodness that is avocado contains a slew of antioxidants that enhance brain function, and B vitamins such as folate to improve and support neurotransmitter synthesis.

• Lion’s Mane mushroom- aptly named for it’s appearance, lion’s man mushroom can help to produce more nerve growth factor in the brain, stimulating the production of neurons for improved cognitive function. Mushroom Revival Focus Gummies are one of the best options on the market when it comes to functional mushroom products. They are USDS certified organic, made from the mushroom fruiting body, and each box has a QR code you can scan for the third-party lab testing results on mold, mycotoxins, and heavy metals.

• Turmeric- This golden yellow spice contains antioxidants and anti-inflammatory compounds that have been shown to help reduce the build-up of beta amyloid plaque in the brain, which may be one of the underlying drivers of cognitive decline. Aim to get 500mg daily, either through supplementation and/r utilize 1 teaspoon per day in recipes such as soups, stews, curries, dressings or a golden milk latte

• Eggs- Whole eggs (namely the egg yolks) contain a nutrient called choline, which is a micronutrient that helps to create acetylcholine, neurotransmitter that helps to regulate mood and memory.

• Arugula- Eating at least 1 cup of raw, dark greens may slow the cognitive decline and changes linked to aging. The nitrates that naturally occur in these greens also help to enhance blood flow to the brain.

• Olive oil- This healthy fat source is rich in monounsaturated fats which may promote the creation of more neurons in the brain, in a process called neurogenesis. Pitchouline olive oil is a local Southern California selection that is high in polyphenols and has been voted best olive oil in the World Olive Oil competition.

• Cacao- the flavonoids in cacao help to increase blood flow to the brain, which may help with improving memory and can help to protect against dementia. Use cacao powder in place of any recipe that calls for cocoa powder for a more rich flavor and added brain benefits.

• Goji Berries- this small red fruit is a rich source of two antioxidants- beta carotene and zeaxanthin. Studies show consuming goji berries can help to improve focus, mental acuity, and calmness compared to placebo.

• Saffron- this brightly colored spice has been shown to boost dopamine levels naturally for improved mood and concentration. It also helps to reduce neuroinflammation in the brain.

• Broccoli sprouts- These sprouts serve as a dense source of sulforaphane, which can reduce nerve inflammation in the brain, and helps to suppress oxidative stress and inflammation that otherwise slow down cognitive function. Try adding them to a salad, a smoothie, or as a garnish over any dish!

Incorporating these foods is one of the best strategies we can implement for true brain boosting benefits. Food is one of the most powerful forms of medicine, and the added benefit is that it can be oh so delicious and enjoyable to experience!