Foods and Drinks That Are Good for Your Memory

When thinking about memory and foods, French author Marcel Proust’s novel In Search of Lost Time comes to mind. He passed away a century ago on November 18, 1922. In the first chapter of his novel, Swann’s Way, when the hero dips a traditional biscuit called ‘Madeleine’ into a cup of tea, his childhood memories are revived.

Since then, this experience, which many of us have encountered at some point, is referred to as a ‘Proustian Moment’ or ‘Proust’s Madeleine.’

Speaking with BBC Travel, Professor Susan Cross Wrobleski of the University of Massachusetts Amherst explains that the connection between food and memories is not established consciously. She elaborates, saying, "This process involves very basic parts of the brain that are not related to language and it bypasses your awareness."

"This is why when you eat something associated with deep memories, it triggers a strong emotional response," she adds. "You can’t put these memories into words, but you know there is something that the food does to take you back to the depths of the past. These memories are more about your connection to the moment rather than just the food itself, which is linked to a person or place."

However, are there specific foods or drinks that actually improve memory?

Psychologist Kimberly Wilson, who also holds a master’s degree in nutrition, says that there are indeed foods and beverages that can affect your memory either positively or negatively. She told Reel, "Memory is actually the ability to recall information from the near or distant past." She explains that "We have three types of memory: immediate, working, and long-term. Our immediate memory can only hold information for a short period, like dialing a phone number someone just told you without writing it down."

We use our working or ongoing memory to think during a task. It helps us remember what someone said during a conversation, understand what it means, how it relates to previous conversations, and what our thoughts are on it.

Our long-term or enduring memory helps us recall information from past days or years. The memories stored here are transferred from our immediate memory and this process is called ‘consolidation.’

It also indicates that whatever we eat directly affects our memory. In a study where an elderly group was given 500 milliliters of purple grape juice daily for 12 weeks, they found it easier to remember words compared to a placebo group (those who were given a similar-looking water instead of grape juice to eliminate psychological effects).

Another study where children were fed 240 grams of fresh blueberries showed that they remembered more words and could recall them better two hours later.

So, is there something special about purple grapes and blueberries? Both contain significant amounts of anthocyanins and a plant chemical called polyphenol, which gives them their deep color. This polyphenol compound is also found in other berries. When digested in the human body, it improves blood flow to the brain, providing more energy-related nutrients and increasing oxygen, which enhances our cognitive abilities.

And it’s not just limited to berries. Drinking coffee over a long period can also improve short-term memory, focus, and cognitive ability. For chocolate lovers, there is good news as cocoa increases blood flow in the brain, but it should be dark chocolate with 70% cocoa to reap the full benefits.

The general rule for healthy eating is to include fruits, vegetables, grains, legumes, and fish. The larger the part of your brain associated with memory, the better your memory will be.

Refined Foods

So if chocolate, berries, and green coffee help improve memory, are there any foods that negatively affect memory? Research conducted on animals over decades has proven that a diet high in refined foods can negatively impact memory and learning ability.

In a study involving 110 healthy individuals, who typically ate nutritious food, they were instructed to consume a diet high in refined foods for just one week. Their breakfasts included two Belgian waffles for four days, and junk food was given twice a week. Within days, they began experiencing issues with learning, remembering things, and complaints about hunger.

A diet high in refined foods and sugar, but low in fruits, vegetables, and fiber, increases the risk of developing Alzheimer’s disease. Research shows that increasing overall dietary nutrition, eating fruits for breakfast, or vegetables for dinner helps in retaining today’s memories and preserving them for the future.