There are several foods that are good for the brain, including for memory.
Eating inflammatory foods causes vascular oxidative stress, disrupting blood circulation and damaging the brain.
Nutritionist Claire Lynch from Plant-Based Health Professionals notes this process triggers weight gain, type 2 diabetes, high cholesterol, and high blood pressure.
This is also has an impact on the brain.
“Everything that affects your vascular health will affect your brain health because the brain is an organ that is highly dependent on healthy blood circulation,” Lynch said, as reported by the BBC, Tuesday (9/9/2025).
So, what foods are beneficial for the brain and memory?
These are foods that are good for the brain and memory,
1. Pumpkin seeds
Pumpkin seeds are rich in fiber, almost eight grams for each cup (about 250 grams).
Fiber is not only good for digestive health, but it also improves cognitive health of a pathway known as the gut-brain axis.
Reporting from Eating Well, this pathway sends signals continuously between the gut and the brain. Thus, when gut health is optimal, brain function becomes more efficient.
One way to process pumpkin seeds is to roast them, then give them salt. This food can be used as a snack.
In addition, pumpkin seeds can be mixed into yogurt, cereals, granola, and salads.
2. Green vegetables
“Eating leafy greens like kale, spinach, and collard greens can slow cognitive decline with age, improve memory, and support critical thinking skills,” says nutritionist, Melissa Mitri, M.S., RDN.
These vegetables contain nutrients that support brain health and cognitive function, including folate, beta carotene, vitamin E, and vitamin K.
It is best to avoid processing green vegetables with a lot of oil. You can mix it into a salad or make it into a soup.
3. Eggs
Eggs are a good source for brain health, including vitamin B6, vitamin B12, folate, and choline. Quoted from Healthline, choline is an important micronutrient to make acetylcholine that helps regulate mood and memory.Currently, there is little research that discusses the relationship between eating eggs and brain health.
However, research shows, certain nutrients in eggs have benefits for improving brain function.
4. Green tea
Green tea contains caffeine that helps improve brain function, while also improving alertness, performance, memory, and concentration.
Not only that, green tea also has other components that help improve brain health.
L-theanine, for example, is an amino acid that can penetrate the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and make you more relaxed.
Green tea is also rich in polyphenols and antioxidants that help protect the brain from decreased cognitive function and reduce the risk of neurodegenerative diseases.
5. Broccoli
In fact, the vitamin K content in this vegetable is quite high because about 160 grams of ripe broccoli meets more than 100 percent of the Daily Nutritional Adequacy Rate (AKG)
This fat-soluble vitamin plays a role in the formation of sphingolipids, a type of fat found in brain cells.
Some studies in older adults have linked higher vitamin K intake to better memory and cognitive status.
Broccoli also contains sulforaphane with anti-inflammatory and antioxidant effects, which help protect the brain from damage.
