This post was developed via a partnership with BetterHelp.

Where are my keys? Where did I put my phone? Shoot, I forgot to buy milk on my way home! Sound familiar? Everyone has the occasional memory lapse from time to time. In fact, research shows that the average person forgets about four things every day. 

There are many factors that can play a role in memory loss: age, genetics, and even undiagnosed neurological conditions that affect the brain. Unfortunately, some of these factors cannot be prevented or modified, like getting older. But others, like eating a nutritious diet and incorporating healthy habits into your routine, can help keep your brain in tip-top shape. 

Here are 8 foods and spices that can boost your brainpower and improve your memory.

Dark chocolate

Let’s kick things off with something tasty: dark chocolate and cocoa powder are chock-full of brain-friendly compounds that are associated with improved learning and memory. Chocolate also contains fiber, antioxidants, and flavonoids, which are antioxidant plant compounds known to slow down age-related memory decline. 

Just remember not to go overboard with serving sizes and try to steer clear of chocolate candy bars and overly processed treats that may contain large amounts of sugar. 

Canned tuna

All oily fish, including salmon, mackerel, and anchovies, are excellent for brain health because they’re packed with omega-3 fatty acids. Some shellfish, like prawn and crab, are also rich in omega 3. 

However, fresh fish can be expensive, and some people don’t like the smell of fish that lingers for hours after cooking. If that’s your case, canned tuna is an excellent alternative, since it is also rich in brain-boosting omega-3 fatty acids, and it’s a good source of protein, vitamin B12, and selenium. 

At the supermarket, choose water-packed tuna over oil-packed tuna whenever possible, and try to limit canned tuna consumption to no more than three times per week to keep mercury levels in check. 

Berries

Berries are considered superfoods, which are defined as foods that offer maximum nutritional value for the least amount of calories. In addition, berries are loaded with natural compounds that provide incredible health benefits. 

For example, eating berries has been shown to improve blood sugar levels, helps fight inflammation, and could even help you lose weight, thanks to their high fiber content. Plus, studies show that berries may help prevent age-related memory loss and could help you keep your memory sharp now. 

These are 6 of the healthiest berries you can eat:

• Blueberries
• Strawberries
• Raspberries
• Açaí berries
• Cranberries
• Grapes (yes, grapes are berries too!)

Vitamin C

Vitamin C, also known as ascorbic acid, is a powerful antioxidant and an integral part of a healthy diet. Research suggests that low levels of vitamin C may contribute to cognitive decline in older adults. In the brain, this vitamin is essential for creating and maintaining healthy brain cells (neurotransmitters) and could help protect against memory disorders like dementia and Alzheimer’s disease. 

Sources of vitamin C include:

• Citrus fruits
• Bell peppers
• Broccoli
• Potatoes
• Mangoes
• Yams

Ginkgo Biloba

Ginkgo biloba is an Asian herb that’s been used in traditional Chinese medicine for memory and concentration for thousands of years. In fact, the ginkgo tree is one of the oldest tree species in the world and has survived major extinction events, earning the nickname “living fossil.”

According to one review of studies published in 2017, consuming ginkgo biloba as an extract or tea could benefit people with dementia. And another study found that taking a ginkgo supplement for six weeks may also improve memory and cognitive functioning in healthy adults. 

Ginkgo biloba could also help with:

• PMS symptoms (premenstrual syndrome)
• Anxiety and depression
• Sexual dysfunction
• Hypertension
• Eye health
• Asthma and bronchitis

Sage

Sage is a delicious herb that’s added to a number of foods to give them a warm, earthy aroma similar to rosemary or thyme. Alternatively, you can steep fresh or dried sage leaves in warm water to make sage tea.

Sage has been shown to improve memory and support brain health in several ways. 

For one, it is packed with polyphenolic acids, which are natural compounds known to aid in memory and concentration. A 2012 UK study found that polyphenols found in foods like sage can protect brain cells against harmful toxins that affect memory, learning, and cognitive function. Plus, preliminary research suggests that supplementing with sage can improve cognition in people with Alzheimer’s disease.

Turmeric 

Turmeric is a spice that comes from the root of Curcuma longa, a South Asian plant similar to ginger. It is one of the main ingredients in many Indian and Middle Eastern dishes, like curry and yellow rice. The benefits of adding turmeric to your diet are nearly endless: it boosts your immune health, reduces inflammation, helps fight colds and flu, lowers bad cholesterol, and improves arthritis, just to name a few. 

Additionally, studies show that curcumin – the main active compound in turmeric – may increase levels of brain-derived neurotrophic factor (BDNF), boost cognition, and improve attention. Conversely, many common brain disorders, like dementia, Alzheimer’s disease, and depression, have been linked to low levels of BDNF. Click here to learn more about memory and mental health. 

Pumpkin seeds

Pumpkin seeds or pepitas are loaded with antioxidants that protect your brain and body from free radicals (molecules that can damage your cells and cause premature aging). They are also rich in zinc, which is a mineral closely associated with memory and thinking.