6 Best & Worst Foods For Memory Loss

Did you know that alimentation plays an important role when it comes to memory loss?

Are you curious to find out what foods you should eat and what foods you should avoid?

Are you determined to change your diet in order to treat or prevent memory loss?

Here are the 6 best & worst foods for memory loss.

Read this article carefully and you will know what's best and worst for you.

Note. This article is based on my own research on best & worst foods for memory loss.

Best Foods For Memory Loss

The foods that we eat can influence our health, even our brain health.

So it is important to know what foods to eat if we want to improve our memory.

Of course, food is essential when it comes to memory.

However, I must say that food alone cannot solve your problem.

Thus you need to make sure that you try other remedies too. 

In this way, you will have a faster and more effective result.

This being said, let's move on and see exactly what foods you need to eat.

1. Berries

As you are so berry special to me, I will start the list with your favorite fruits.

Well, maybe they are not your favorite, but they definitely are healthy.

Actually, they are at the top of our list for a reason or some more.

Berries have many benefits. Which are those? Well, let's find out:

  • rich in antioxidants [1]
  • enhance communication between brain cells
  • improve your memory
  • prevent the aging of your cells
  • reduce inflammation 

They have quite a lot of benefits, right?

Thanks to those, they are beneficial for both your brain and your whole body.

Now, that I convince you that berries are good for your health, let's discover what fruits you can eat:

  • blueberries
  • blackberries
  • strawberries
  • mulberries
  • raspberries

Should I also tell you that all these fruits are delicious?

So, forget about the idea that healthy foods are not tasty.

Those surely deserve a try.

Moreover, you can eat them fresh or you can include them in various recipes.

Let me give you some examples:

  • salads
  • pies
  • ice creams
  • smoothies
  • detox water

As you can observe, there are many delicious recipes in which you can add berries.

Thus, what other reasons do you need to give them a go?


Some of the best foods for those who suffer from memory loss are berries.

That's because they are rich in antioxidants and they enhance your memory.

Thus it is advisable to eat strawberries, raspberries, or blackberries as often as you can.



2. Fatty Fish

Another top food for your brain and memory is fish, more specifically, fatty fish.

I know, some people don't like it because of its smell.

Yet, this disadvantage is quite insignificant compared to all the benefits that it has.

Are you curious to find out which are those benefits that I'm talking about?

Well, let's have a look at them:

  • rich in omega-3 fatty acids [2]
  • improves the function of your brain
  • prevents several memory disorders
  • boosts your memory 

In fact, omega-3 fatty acids are essential for your brain and brain health.

That's why it is important to eat fish at least twice per week.

What types of fish should you consume? Here are some examples:

  • tuna
  • salmon
  • herring
  • sardines
  • mackerel
  • cod

As you can see, you have many options from which you can choose.

Besides, the recipes that you can prepare with those fishes are even more numerous.

Do you want me to give you some ideas?

If your answer is yes, then let's see some of them:

  • baked salmon
  • sandwiches with fish
  • pasta with fish (salmon, tuna)
  • tuna salads

I bet you can't wait to try these recipes out.

So, keep in mind that fatty fish is one of the best foods that you can have, and add it to your diet.


Fatty fish is also on our list because of its so many benefits.

It is a great source of omega-3 fatty acids, which are essential for your brain health.

So, make sure that you eat some of the fishes that I mentioned (salmon, tuna, etc.).



3. Nuts And Seeds

Of course, nuts and seeds should be added to our list too. 

They are a great snack for those who want to improve their memory, and also their health.

As usual, we will start by looking at their benefits.

First, let's talk about nuts. Why are they so good for your memory?

  • rich in omega-3 fatty acids
  • a great source of antioxidants
  • improve your brain health
  • slower the process of aging

You probably already know why omega-3 fatty acids and antioxidants are beneficial for you.

Thus, you can understand why I recommend you eat nuts. 

However, what nuts are best for you? Well, here are some suggestions:

  • walnuts
  • cashew nuts
  • Brazil nuts
  • peanuts
  • almonds

Our discussion about nuts stops here even though I can praise them even more. 

However, we need to talk a little bit about seeds as well.

What benefits do seeds have?:

  • rich in vitamin E
  • another great source of antioxidants
  • protect your brain from aging prematurely 
  • boosts you memory

As you can see, when it comes to their benefits nuts and seeds are similar.

That's why it is important to eat them both.

This being said, lets' see what seeds you can have:

  • pumpkin seeds
  • chia seeds
  • flaxseeds
  • sesame seeds

I don't think I need to mention the recipes in which you can include them.

I'm sure that you already know that both seeds and nuts are versatile.

Therefore, they can become a great ingredient for many dishes.

Thus, all you need to do is to include them in your diet. Easy peasy, right?


Other great sources of omega-3 fatty acids and antioxidants are nuts. 

Here we can include almonds, peanuts, or Brazil nuts.

However, beneficial for your memory are also some seeds like pumpkin or chia seeds.



4. Coffee + Dark Chocolate

Do you usually drink coffee in the morning or are you a coffee lover?

Well, then let me tell you a secret. 

Coffee is one of the drinks that you might want to try.

That's because it can also improve your memory. How come?:

  • caffeine enhances long-term memory
  • stimulates the function of your brain

In fact, the one that helps you is caffeine, a substance that can be found in more drinks or foods.

So, you might want to try those drinks as well:

  • black tea
  • espresso

What you need to keep in mind is that it is preferable to drink them without sugar.

You will find the reasons for that a little bit later.

However, if you don't like coffee, you can also eat dark chocolate.

It is also a great source of caffeine.

Yet, the same principle applies, choose a product that doesn't contain sugar or contains a low quantity of it.

Otherwise, enjoy a cup of coffee and improve your memory.


Coffee and dark chocolate can be a good solution for those who want to improve their memory.

That's because they contain a hight quantity of caffeine, which can be helpful.

Yet, make sure that those two don't contain much sugar.



5. Turmeric

Of course, from our list should not miss a spice very dear to us, turmeric.

I'm sure you already know a lot of things about it and its benefits.

However, did you know that turmeric can also improve your memory?

Let's see why it is so beneficial for you:

  • has antioxidant properties because it contains curcumin
  • protects your brain
  • improves your memory

As you can see, turmeric is definitely one of the best remedies that you can try.

How can you benefit from the properties of turmeric?

Well, you have two options:

  • take a supplement
  • add turmeric to various foods

If you chose the first option, make sure that you buy a high-quality product.

Only in this way, you will have very good results.

Yet, the second option is more natural.

Also, there are numerous foods and drinks that you can try.

Let me give you some examples:

  • smoothies
  • tea
  • curry
  • soups

As turmeric is pretty popular you can find many more recipes beside the ones mentioned here.

So, including turmeric in your diet is quite an easy task for you, isn't it?

Thus, don't forget to include turmeric in your daily meals and your brain will be happy.


Known as a popular spice, turmeric is one of the top foods for you.

Thanks to the fact that it is rich in antioxidants, it can improve the function of your brain.

So, make sure that you include it in your daily meals.



6. Avocado

An avocado per day keeps memory loss at bay.

I know, avocado is pretty popular nowadays, but do you know why?

That's because it has many benefits.

Moreover, it is also a good fruit for you and your memory.

So, let's have a look at those benefits that I constantly mention:

  • sustain your brain health
  • enhance your memory
  • stimulate the activity of the brain

The sooner you start eating avocado, the better.

Yet, what foods can you prepare with avocado?

Well, avocado is pretty versatile and it can be added to various recipes like:

  • salads
  • humus
  • puddings
  • guacamole

Yes, you've read it right!

Avocado can be used for both sweet and salty recipes.

So, you can choose the recipes that you like most and give them a try.

Remember, you don't have an excuse for not eating avocado!


Avocado is another food that you may want to try.

That's because it stimulates the function of your brain and improves your memory.

Moreover, as it is quite versatile, it will be easy to include it in various recipes.



Worst Foods For Memory Loss

When it comes to foods, not all of them are beneficial for your health.

I'm sure you already know that.

The same thing applies to foods for memory.

There are specific foods and drinks that don't bring benefits to your memory, on the contrary.

As you noticed, in the previous section, we talked about the best foods for memory loss.

Now it is time to discover what food you should avoid if you want to improve your memory.

So, let's get started!

1. Soda + Sugary Drinks

I know, I know, you probably love sodas and sugary drinks.

They are tasty and they might even determine you to become addicted to them.

However, they are not healthy at all, especially for your memory.

Do I have some proofs? Of course, I do.  Here they are:

  • sugar slowers your cognitive function
  • it can also lead to impaired memory
  • increases the risk of developing various memory disorders

So, it is better to stay away from sugar from now on.

Or if you can, it's best to limit the amount that you usually eat.

Can you still consume brown sugar? It is healthier than white sugar, some people say.

This time, I have to disappoint you.

You need to avoid brown sugar and artificial sweeteners.

What can you use instead of sugar then? Natural sweeteners like:

  • raw honey
  • maple syrup
  • stevia
  • dried fruits

Yet, what do you do with sodas then?

Those with what can be replaced?

Well, let me give you some examples:

  • natural juice
  • smoothies
  • detox water
  • teas

However, make sure that you don't add sugar to them.

If you do that, your memory won't improve, remember that.

It is for your own good to avoid sugar and sugary drinks, believe me.


Soda and sugary drinks contain a high quantity of sugar which is not good for you.

That's because sugar flowers the function of your brain and negatively affects your memory.

For these reasons, it is better to avoid those drinks or to replace them with others.



2. Highly Processed Foods

There are many reasons why you should avoid highly processed foods.

I really can't decide the first reason that I should mention here. 

I know that you love those foods because they are easy to prepare.

However, you first must think of your health, not your comfort.

Why are those foods bad for your memory? Let's find out:

  • high in sugar, salt, and unhealthy fats
  • high in calories, but low in nutrients
  • might negatively influence your brain
  • increases the risk of memory loss

I could talk even more about the way in which highly processed foods can affect your memory.

Yet, I will stop here and I will tell you exactly what types of foods are included here.

I'm sure that you are eager to find those things out.

So, here are some of the highly processed foods:

  • sweets
  • chips
  • instants foods (noodles, soups)
  • ready-made meals
  • store-bought sauces
  • fast foods (burgers, fries)

These are just a few of them.

There are many more that can be written here, but I will limit myself to those.

What foods can you eat instead of those?:

  • foods prepared at home
  • fruits (when you are hungry and you don't have time to cook)
  • salads (they are pretty easy to prepare)

At first, it might be a little bit difficult for you to change your habits.

However, I assure you that it is worth it.

Think only about your goal, memory improvement, and your task will seem easier.


Highly processed foods are also high in sugar.

Besides, they are also high in carbohydrates and they can negatively affect your brain. 

That being said, it is advisable to avoid those foods as much as possible.



3. Alcohol

Alcohol might seem a good solution for every dinner.

Moreover, there are many types of alcoholic drinks, so they are suitable for every meal.

Again, I have to deliver some bad news to you.

Alcohol is not the best drink you can have if you are dealing with memory loss.

What are the reasons for that? Well, here they are:

  • alcohol reduces the function of your brain [3]
  • it can lead to different memory and brain disorders
  • also, it can disrupt your sleep patterns which also negatively influences your memory

I don't think I need to add more reasons to that list.

I'm sure you understood why it is important to avoid alcohol.

Even if you are a teenager, a young adult, or a senior, it is better to stay away from it.

Of course, this doesn't mean that you aren't allowed to drink a glass of wine from time to time.

Yet, keep in mind that moderation is key when it comes to alcoholic drinks.

Furthermore, you can replace alcohol with healthier drinks like:

  • water
  • teas
  • natural juices
  • coffee

I know, these drinks don't have the same taste, but they surely are healthier.

Is it worth the effort? I assure you that it is.

So, make sure that you don't drink alcohol often and your memory will improve.


Alcohol is also on our blacklist due to the effect that it has on our brains.

Actually, excessive consumption of alcohol can lead to various brain and memory disorders.

So, keep in mind that moderation is vital when it comes to alcoholic drinks.



4. Fried Foods

Chicken nuggets, fries, or steak are some of the foods that you love, right?

They are so delicious that you might become addicted to them.

However, did you know that they are not the best foods that you can have?

That especially if you want to improve your memory.

So, let's find out why you need to avoid fried foods:

  • can lead to memory problems
  • the function of your brain can decrease
  • can cause inflammation in your body

Thus, what can you do in order to prevent and treat memory loss?

You guessed it right! You need to limit the amount of fried foods that you eat.

Are you already doing this? Well, then keep up the good work.

How can you prepare your food then?

Well, instead of frying the meat, you can try the following:

  • boil it
  • include it in soups
  • have a salad with it

After you try those alternative methods, I'm sure that you won't feel the need to eat fried foods that often.

So, make sure that you follow my advice and you will be sunnier.


Fried foods are also some of the worst foods that you might have.

They can also lead to memory and brain problems.

Thus it is better to stay away from such foods if you want to improve your memory.



5. White Bread And Rice

Are you a white bread addict?

Or do you like white rice so much that you would eat it every day?

Unfortunately, these two are on our blacklist, so you need to avoid them.

Of course, as usual, I will provide you with the reasons why you need to do that.

So, here they are:

  • white bread and white rice are considered refined carbohydrates
  • those are rich in sugar
  • they can also increase the risk of developing various memory disorders

As you can see, these things might happen if you eat too much white rice and bread.

That's why it is important to limit the amount of white bread and rice that you eat.

Or, you can replace them with other products:

  • brown rice
  • whole-grain breads
  • whole-wheat pasta

At first, it might be difficult to put this advice into practice. 

However, perseverance is very important when it comes to forming a new habit.

So, avoid white rice and bread, and not only your memory, but your whole organism will thank you.


White bread and richer are high in sugar and are considered refined carbohydrates.

So, it is better to replace them with foods that are healthier.

Some options are brown rice, whole-grain breads, or whole-wheat pasta.



6. Vegetable Oils

You probably didn't expect me to include vegetable oils on our blacklist, did you?

You probably thought that these are quite healthy, right?

However, I need to tell you something.

These oils might not be the best for you, especially if you already suffer from memory loss.

Let's see why this happens:

  • they are high in omega-6 fatty acids
  • those can cancel the benefits of omega-3 fatty acids
  • your brain function decreases 
  • the risk of developing different memory disorders increases

So, vegetable oils are not the most beneficial ones for your memory.

Basically, that's because they contain omega-6 fatty acids which can be harmful.

I talked so much about vegetable oils, but I didn't actually tell you which are those.

Which oils are bad for you and your memory? Well, here they are:

  • safflower oil
  • sunflower oil
  • corn oil
  • canola oil

Of course, you don't need to permanently eliminate these oils from your diet.

However, try to limit the amount that you consume.

And remember that what you eat tells who you are.


Vegetable oils are on our blacklist due to the fact that they contain omega-6 fatty acids.

In high quantities, those fatty acids can be harmful to your brain and memory.

Thus try to avoid cooking with sunflower, canola, or safflower oil.



My Final Verdict

Are you afraid that you will suffer from memory loss in the future?

Or are you already dealing with it?

Do you want to know what changes you might need to make in your diet?

Here are the best & worst foods for memory loss.

So some of the best foods are:

  • Berries
  • Fatty fish
  • Nuts and seeds

Some of the worst foods for memory loss are here:

  • Soda + sugary drinks
  • Highly processed foods
  • Alcohol
  • Fried foods

Make sure that you follow my advice and you'll see the difference.

Moreover, eating food is not a difficult task, right?

So, what are you waiting for?



1. https://pubmed.ncbi.nlm.nih.gov/28702899/

2. https://pubmed.ncbi.nlm.nih.gov/31215788/

3. https://pubmed.ncbi.nlm.nih.gov/32179028/


Written by 

Sara is passionate about health, beauty and cosmetics. She likes to do research and to find new information about various medical topics. You can connect with her via Linkedin.

Last updated: January 7, 2023

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