Can’t seem to remember where you placed your car keys or wallet? Whether you are a man, woman, young or old, everyone forgets things on occasion. But if you experience memory problems on a weekly or daily basis, perhaps you should reevaluate your diet.

Wild-Caught Fish

Try eating at least one serving of wild-caught fish per week for better memory. According to a study cited by DailyMail, the high concentrations of omega-3 fatty acids found in salmon, tuna, mackerel, trout and other fish can improve memory function by up to 15%. Fish contains a specific type of omega-3 fatty acid referred to as “DHA, which plays a vital role in brain activity. By consuming more fish in your diet, you’ll increase levels of DHA while reaping the benefits of improved memory in the process.

But if you’re going to eat fish on a regular basis, you should stick with a wild-caught variety, NOT farm-raised. Aside from its destructive impact on the environment and delicate aquatic ecosystems, farm-raised fish lacks the nutritional benefits of its wild-caught counterpart while possibly even exposing the individual to harmful toxins like polychlorinated biphenyls (PCBs).

Coffee

Approximately 83% of the United States adult population drinks coffee, according to the National Coffee Association (NCA). There’s no better early morning pick-me-up than a cup of freshly brewed Joe. However, this delicious caffeinated beverage may offer another benefit: improved memory.

Researchers from John Hopkins University conducted a study in which they found caffeine improves memory for at least 24 hours after consumption. For the study, assistant professor of psychological and brain sciences Michael Yassa and his team of colleagues assigned participants into two different groups: one group received a 200-milligram caffeine supplement after studying images, while the second group received a placebo supplement after studying the same images.

On the following day, researchers presented participants with a new set of images and asked them to mark the ones they had previously seen. Participants who had consumed the real caffeine supplement (not the placebo) scored higher on this memory recall test than the control group, indicating that caffeine — and caffeinated beverages like coffee — can in fact improve memory.

Avocados

Some people assume that avocados are bad because they contain high concentrations of fat. In reality, though, they are an excellent, nutritious food that may even improve your memory.

While it’s true that avocados have a high fat content, it’s actually the good type of fat. Known as monounsaturated fat, it lowers levels of bad cholesterol while simultaneously raising levels of good cholesterol.

But the real memory-boosting benefits of avocados lies in its nutritional content of vitamin K and folate. These powerful, beneficial nutrients improve cognitive function and concentration.

Broccoli

In addition to its high content of vitamin K, broccoli also contains a memory-boosting compound known as glucosinolate. This compound slows down the natural age-related degeneration of neurotransmitters like acetylcholine, which are used by the brain to support memory.

Berries

Blueberries, blackberries, cranberries and strawberries are all excellent foods that may improve memory and cognitive function. Berries such as these contain powerful compounds known as “antioxidants” that protect cells from oxidative stress damage.

Each day, our bodies are exposed to a cocktail of harmful chemicals and compounds in the form of free radicals. They are found in everything from the air we breathe to the cosmetic & beauty products we use on our skin. Exposure to small amounts of free radicals typically doesn’t cause any need for concern. But exposure to large amounts can destroy otherwise healthy cells, increasing the risk of disease and illness. Berries, however, contain high concentrations of antioxidants in the form of flavonoids that protect cells from damage caused by oxidative stress.

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