Five Science-Backed Foods That May Support Better Memory

Research suggests memory is not a perfect recording system but a changing process that can be strengthened in different ways. Could diet be one of them?

Nearly everyone knows the feeling of realizing they have misplaced something important, such as keys or a wallet, right before leaving home. It is a common experience, and research suggests it is also completely normal.

In The Psychology of Memory, psychologists Megan Sumeracki and Althea Need Kaminske examine how memory really works and push back on widespread myths about remembering and forgetting.

They note that pop culture often presents memory as if some people have extraordinary abilities, such as photographic recall or savant-like memory, when the reality for most people is far more complicated.

Rather than acting like a fixed recording device, memory is better understood as an active and changing process, more like a Wiki page that can be edited over time.

Kaminske has said she also spends plenty of time searching for her keys and water bottle, though that kind of forgetfulness may depend on the situation rather than reflect a broad memory problem.

“We would hazard a guess that if we were in a survival scenario where dehydration was a concern, we would be much more aware of water sources,” Kaminske said in a statement.

“People are better at remembering information when they process it in a fitness-relevant scenario, such as being stranded in the grasslands of a foreign land,” she said.

These observations challenge the idea that memory is always accurate and show why a more nuanced view of how remembering works matters.

What to eat to support memory

For people who want to strengthen memory, research points to several possible strategies. Sumeracki and Kaminske discuss a range of approaches in their book, and other studies suggest that diet may also play a role.

Here are five evidence-backed eating habits that may help support memory.

1 Lion’s mane mushrooms

Studies suggest lion’s mane mushrooms may have neuroprotective effects and could support cognitive function. A 2023 study found that lion’s mane extract improved cognitive performance, making it an interesting option for people looking to support memory.

Professor Frederic Meunier of Australia’s Queensland Brain Institute, who led the research, said the team wanted to understand what effect the mushrooms might have on brain cells.

“Using super-resolution microscopy, we found the mushroom extract and its active components largely increase the size of growth cones, which are particularly important for brain cells to sense their environment and establish new connections with other neurons in the brain,” Meunier said.

One easy way to include lion’s mane mushrooms in meals is to use them as a savory centerpiece. When cooked, they can resemble the texture and flavor of chicken, lobster, or crab.

2 Antioxidant-rich produce

Fruits and vegetables packed with antioxidants have been associated with a range of health benefits, including support for cognitive function. Research suggests that diets high in antioxidant-rich produce may help slow age-related cognitive decline, including memory loss.

To increase your intake, aim to eat a wide range of fruits and vegetables across meals and snacks. Choosing a mix of colors is helpful because different colors often provide different kinds of antioxidants.

Good options include berries, leafy greens, citrus fruits, bell peppers, and tomatoes. These foods are easy to add to salads, noodle bowls, and other simple meals.

3 Whole grains

Not every carbohydrate affects brain health in the same way. Research published in Neurology suggests that eating more whole grains may help preserve cognitive function with age, especially episodic memory.

“It’s exciting to see that people could potentially lower their risk of dementia by increasing their diet of whole grains by a couple of servings a day,” Xiaoran Liu, PhD, the study’s lead author, said in a statement.

To eat more whole grains, choose less processed options such as brown rice, quinoa, barley, oats, and whole wheat. These foods provide fiber, vitamins, minerals, and other nutrients that support overall health.

Whole grains can serve as the base for grain bowls, soups, salads, and stir-fries. As an added benefit, studies have also linked higher-quality carbohydrates with less weight gain in middle age.

4 Plant protein

Replacing some animal meat with plant-based protein may help protect cognitive health. Research suggests that eating too much animal meat may have negative effects on the brain, and several studies have linked meat intake with faster cognitive decline.

A study published in the Journal of Alzheimer’s Disease examined the relationship between diet, aging, and cognition. Its main conclusion was that meat consumption was “the most important risk factor for Alzheimer’s,” and that high intake was associated with greater cognitive decline, obesity, inflammation, insulin resistance, oxidative stress, and more.

To cut back on meat, try beans, lentils, tofu, tempeh, or seitan. Store-bought meat alternatives can also make the transition easier.

5 A generally healthy plant-based diet

Single foods may offer specific benefits, but an overall healthy plant-based diet is also linked with better brain health. Studies have found that older adults who follow plant-based eating patterns tend to experience less cognitive decline than those who regularly eat animal products.

To build a healthier plant-based diet, include a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods supply vitamins, minerals, antioxidants, and other compounds that support cognitive function.

You can start by trying more plant-based recipes and gradually increasing the amount of plant foods in your meals. Swapping meat for tofu, tempeh, beans, lentils, or chickpeas is one simple place to begin.

Anna Starostinetskaya keeps a close watch on vegan news in San Francisco and beyond.

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