7 superfoods that boost memory

By Afiur December 03, 2025

Fatty fish (salmon, sardines, mackerel)

Supports synapses and memory. Aim for 2 servings/week; for vegetarians, consider algae‑based DHA.Image Source: iStock

Berries (blueberries, strawberries)

Support neuroplasticity and memory signaling. 1 cup fresh/frozen a few times per week in yogurt, or smoothies.Image Source: iStock

Leafy greens (spinach, methi, sarson)

Associated with better cognitive scores in studies. One cooked serving daily.Image Source: iStock

Nuts (walnuts, almonds)

Offer omega‑3 ALA; correlate with better memory measures. A small handful about 28 g.Image Source: iStock

Seeds (flax, chia, pumpkin)

Support neuronal signaling and vascular health. 1–2 tablespoons daily over salads, or curd.Image Source: iStock

Dark chocolate/cocoa (≥70% cacao)

Linked with improved blood flow and certain memory tasks. 1–2 small squares or unsweetened cocoa in milk/coffee.Image Source: iStock

Turmeric (curcumin)

Anti‑inflammatory and antioxidant actions; bioavailability improves. 1/2 teaspoon haldi to curries/khichdi. (Disclaimer: Not professional medical advice.)Image Source: iStock

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