“Eat carrots, they’re good for your eyes. Eat spinach to get stronger.” You probably heard similar advice from your mom as a child. But did anyone ever tell you what to eat for better memory? Likely not, because decades ago, so little was known about the brain.
It’s well known that food provides energy to all cells, including nerve cells. Less well known, however, is which foods have a positive impact on cognitive functions, such as learning, memory, and concentration.
Books on Brain Food explore this topic in depth. They explain which combinations of vitamins, minerals, trace elements, and supplements are crucial for the brain. Some even include recipes designed to improve cognitive performance.
Despite increasing demands on our brains and the expectation of lifelong learning, awareness about brain-boosting nutrition is still limited. Here are a few practical tips from my experience to sharpen your mind, improve concentration, and enhance long-term memory.
Foods That Support Memory
Every person is unique, and so are their nutritional needs. Observing how your body reacts to different foods is essential to maintain mental and physical fitness.
Ask yourself:
•When do you feel most alert or mentally sharp?
•After which foods does studying or learning feel easier?
•Which foods improve your mood without harming your body?
A good mood is a key factor in successful learning — a relaxed mind processes and stores information more efficiently. Experiment and record your observations. Incorporate the foods and eating patterns that enhance your concentration and memory into your regular diet. Personally, I find the Mediterranean diet, with limited meat intake, works best. It’s fresh, varied, and rich in nutrients essential for memory, especially vitamins B and C. This diet can be combined with vegetarian or vegan options, which also helps me combat fatigue.
Hydration Matters
Drink enough water — plain water is best for the body. A simple guideline: 30–40 ml per 1 kg of body weight. Athletes or those who have been in a sauna may need more.
Organize Your Meals
I personally plan my meals every Sunday for the entire week. This ensures a balanced diet that meets the needs of my brain and my family, including athletes.
Eating smaller, frequent meals helps maintain stable blood sugar and consistent energy for the brain. Plant-based proteins (lentils, peas, beans, rice, soy) are generally better for memory than animal proteins. For sweet cravings, opt for date syrup instead of refined sugar — it’s gentler on the nervous system and digestive system and provides iron, magnesium, vitamins B1 and B5, and tryptophan, important for a good mood.
Fish twice to three times a week, meat once or twice a week. For athletes, lean poultry is preferable. Ensure adequate magnesium intake via almonds or bananas, or through supplements if advised by a professional.
For quality sleep, which is crucial for a sharp mind, consider pistachios, rich in melatonin, the sleep hormone. Moderation is key.
My Favorite Foods for the Brain
- Avocado with shrimp and orange – highly nutritious and rich in compounds supporting memory.
- Red beetroot – improves cerebral blood flow, especially to the frontal lobe, enhancing cognitive functions.
Recommended Reading
For those interested in learning more about diet and memory, I recommend “The Nutritional Compass” by Bas Kast, a worldwide bestseller offering deep insights into nutrition for the brain.
