Many of us are looking for solutions to improve memory: Supplements, brain-training apps, cognitive tasks, books, methods. But there is one tool that is right in front of us every evening, and it is much simpler: What our meal contains.
Contrary to common belief, memory is not “built” only when we learn something new. It is deeply influenced by the processes that occur in the evening and nighttime hours: Our blood sugar levels, sleep quality, blood flow to the brain, and even the substances we eat before sleep.
Dinner, which comes precisely at the hours when the body is organizing itself for repair, information processing, and the building of long-term memories, is actually one of the most influential meals on the cognitive functioning of the following day.
5 important rules
In recent decades, more and more studies have shown us the direct connection between the composition of dinner and memory, attention, information processing speed, and sleep quality. Thus, the right combination of protein, good fat, polyphenols, and fiber, alongside avoiding simple sugar, essentially creates optimal conditions for brain function. In other words: What we eat in the evening, and not only what we learn in the morning, will determine how much we remember tomorrow.
Instead of focusing only on “what to eat in the morning to be sharp,” it is worth looking precisely at the evening plate – the one that prepares the brain for a night of repair, memory organization, and improvement of cognitive abilities.
Here are the five rules that studies point to as the most important in the evening, and what should be included in every dinner in order to wake up sharper, more focused, and simply remember more.
1. Studies show that a low-sugar dinner improves cognitive functions
A study published in the Journal of Clinical Investigation found that a sharp rise in glucose in the evening harms memory functions, attention, and information processing speed the following morning. The reason: In the evening, the body is already less sensitive to insulin. Sugar remains higher in the blood, harms sleep quality, and affects memory.
What improves memory? A glucose-stable dinner – mainly protein, fiber, and good fat.
2. A diet rich in tryptophan in the evening = better sleep = better memory
Studies in the American Journal of Clinical Nutrition found that foods rich in tryptophan (complete protein, eggs, fish, tofu, chickpeas, white cheese) increase serotonin production and thus improve sleep.
And why is this related to memory? During deep sleep, long-term memory consolidation takes place, so anything that improves sleep improves memory.
3. A dinner rich in omega-3 improves memory and brain structure
A study by UCLA showed that higher consumption of DHA and omega-3 is associated with better memory performance and higher verbal ability.
Omega-3 increases the flexibility of brain cell membranes and helps maintain intercellular communication.
In the evening, it is recommended to include foods such as:
Salmon
Sardines
Walnuts
Chia seeds
4. A dinner with polyphenols – anthocyanins and berberine improve blood flow to the brain
A study from Nutrients found that consuming polyphenols in the evening helps cerebral blood flow and reduces neuroinflammation. This means:
Blueberries
Cherries
Dark grapes
Beets (natural nitrates → dilation of blood vessels to the brain)
Eating them in the evening contributes to efficient blood flow during sleep, exactly when the brain repairs and organizes new information.
5. Eating an early dinner = better sleep = improved memory
Many studies show that a late dinner raises body temperature, insulin levels, and the load on the digestive system. All of this causes a decline in sleep quality.
An early dinner (at least 3 hours before sleep) significantly improves memory functions.
So what is the ultimate dinner for memory?
Protein + good fat + polyphenols + fiber + zero simple white sugar.
Practical examples:
An omelet from two eggs with spinach, a slice of whole-grain bread, and walnuts
Natural yogurt 3% with blueberries and a teaspoon of chia
Oven-baked salmon with a green salad and olive oil
Stir-fried tofu with broccoli and tahini
A bowl of roasted orange vegetables with a handful of almonds
For Dr. Maya Rosman’s website, click here