Top 6 Foods Proven To Increase Memory and Focus

Foods Memory Focus

The food you eat is essential for your brainpower throughout the day. If you’ve been feeling low on concentration or focus, we’ve collated the top 6 foods proven to increase memory and focus.

  1. Eggs
  2. Fatty Fish
  3. Blueberries
  4. Broccoli
  5. Dark Chocolate
  6. Avocado

We explore how these top 6 brain-boosting foods and a few others help you increase your learning speed, slow down the aging process, increase your memory and focus.

Top 6 Foods Proven To Increase Memory and Focus 1
Photo By @lorileelivelighter Instagram


Eggs are a highly nutritious protein source with vitamins and minerals that have been proven to improve memory and focus. Not only do eggs have B6 and B12, which are essential vitamins for stress and mood management. But they also contain choline that is a cardinal ingredient for acetylcholine in our body.

Four studies have linked choline and acetylcholine to increasing memory, mood, and cognitive function. Most of these nutrients in eggs are contained in the yolk. You won’t get the same benefits if you enjoy drinking egg whites.

Fatty Fish

As one of the best sources of Omega-3, there’s no surprise that fatty fish make the list of foods that improve memory and focus. Renowned for their brain-boosting powers, many are already repeating the benefits with fish oil supplementation.

They decline the onset of Alzheimer’s, increase learning, and increase your brain’s gray matter. Gray matter helps with effective decision making and memory. Wild salmon, in particular, has a high level of Omega-3 and choline.


Food Increase Memory And Focus
Photo By Joanna Kosinska

Blueberries are one of the highest antioxidant foods we can enjoy. These small juicy berries are packed with nutrients that increase your immunity, minimize DNA damage, lower your cholesterol, and they do wonders for the brain.

They help with stress management, inter-cellular communication, and slow down your brain’s aging process. One study found that blueberries reverse signs of aging in the brain.


If you love or hate the mini-tree vegetable, there’s no denying the nutrient density of broccoli. Providing you with over 100% of your recommended daily intake of vitamin K, they’re an anti-inflammatory and a rich source of antioxidants. Vitamin K is linked to better memory and creating fuel that our brain cells need.

Dark Chocolate

Have your cake and eat it too, dark chocolate is proven to improve memory and age-related cognitive loss. The flavonoid, epicatechin, has been researched across seven studies, at least. All of which have proven the positive cognitive effects it has for memory and learning.

One study also found that mindful eating of chocolate makes us happier. We don’t recommend that you eat the entire bar – there is no word yet on if gulping down large amounts of chocolate has the same positive effect.


Avocado for Memory & Focus
Photo By Thought Catalog

While popular culture blames avocado on toast for increasing debt amongst millennial communities, there are some upsides to the seeded fruit. Similar to fatty fish, the monounsaturated fat content of avocados make them high in Omega-3. These fatty acids are essential to improve memory and focus.

With avocadoes, you can make smoothies, dressings, vegan desserts, or guacamole. As they are high in fats, they’re also high in calories. A serving size is typically one quarter on an avocado. They are the perfect vegan option to boost your brain health.

Vegan Foods That Increase Memory and Focus

If you’re a strictly plant-based eater feeling low on concentration or focus, some of your favorites might not have made the list. In addition to these top 6 foods proven to increase memory and focus, you can enjoy nuts, seeds, beans, and turmeric. Most healthy monounsaturated fats with a high level of Omega-3 will harness incredible brain-boosting benefits.

To learn about other foods that can affect your mood, check our another article on Trusted Nutrition 3 Ways How Food Can Affect Your Mood

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