A Plant-Based Diet May Improve your Memory


Memory loss and forgetfulness are common to most of us due to age or other health conditions. While it is common to forget where you kept your car keys, no one wants to experience memory loss as a long-term condition.

If age is catching up with you, or you want to work on your recollection capabilities consciously, try a plant-based diet. This might call for you to transition to a vegetarian, pescatarian, or completely plant-based diet.

Recent research by Birkbeck University comparing the memory of vegans and omnivores shows that vegans scored the highest in short-term verbal memory and delayed recall tests.

“This pilot study has found that there is a significant effect of diet on short-term memory, with plant-based diets showing superior performance to animal-based diets,”

Plant Diet And Your Memory

A plant-based healthy diet offers amazing benefits to your body and, most importantly, to your brain. The nutrients and minerals from vegetables, fruits, seeds, and plant oils have the power to transform and better your brain.

An increased intake of foods made with plant ingredients reduces the number of glycotoxins. These toxins are produced by processed foods linked to cardiovascular and cerebrovascular issues.

Long-Term Benefits Of The Mediterranean Diet

The Mediterranean diet emphasizes eating more plant foods and less meat. According to nutrition studies, Mediterranean people are at a lower risk of developing chronic illness; they live longer and at a lower risk of suffering from dementia and other mental-related issues in old age.

To strengthen your brain health, you must eat more plant foods with essential brain nutrients like Vitamin B12, Omega-3 Fatty Acids and antioxidants.

The nutrients and antioxidants boost brain functions and enhance your memory because they reduce stress, inflammation and decrease the possibility of the formation of beta-amyloid plaques in the brain. Thus reducing the risk of dementia and slowing cognitive decline.

The impact of the Mediterranean diet might not be realized immediately but for future benefits, be intentional in incorporating brain foods into your daily nutrition.

Healthy Plant Foods For Better Memory

Leafy Green Vegetables

Leafy greens like spinach, arugula, kale, and chords are good for your memory because they contain beta carotene, vitamin B, folate, lutein, nitrates and vitamin K that have amazing benefits on the brain memory function.

Nutrition researchers recommend a serving of raw or cooked greens daily for maximum health benefits. You can take your greens in smoothies, as a salad, or steam them. When dressing your vegetable salad, use healthy fats like olive oil.

Dark Chocolate

Dark chocolate contains high amounts of cocoa, which is rich in antioxidants and nutrients great for your brain. Cocoa also contains flavonoids which improve working memory and brain health.

For maximum benefit, take chocolate with more than 70% cocoa alongside a citrus fruit because the citrus enhances the absorption of iron in the chocolate.


Nuts are rich in omega-3 fatty acids with alpha-lipoic acid, which builds the brain’s membranes. A recent nutrition study states that older adults who consume nuts daily experience better memory and thinking. A ¼ cup of your favorite nuts daily is good for your memory.

Food is medicine for the brain. To benefit from what you eat, take time to study different ingredients and the value they add to your body. A rotation of healthy diets in your body will leave you with a healthy mind and body.

If you are working towards a healthy mind, start by cutting animal products from your diet. Some people find preparing healthy plant-based foods tiring. However, one can also choose another method of getting a nutritious plant diet without the need to prepare as many vegetables and fruit daily. Services like The Nutrition Insider offer pre-planned meals and vitamins to provide those more health-conscious with much of what they need with ease.