Foods Packed Brain- and Memory-Boosting Nutrients

Foods Packed Brain- and Memory-Boosting Nutrients

Brain-boosting food is important to keep your brain active all throughout the day. There is a lot of brain-boosting food you can eat to maintain your brain in good condition while keeping your memory intact. Choline is one nutrient essential for the brain. 

Choline is a natural nutrient our body produces. However, your choline production will not suffice your needs. Thus it is recommended to acquire some of it from your daily meals. Choline is a part of the vitamin B family making it a crucial requirement for one’s daily diet. 

5 Key Choline Benefits

  • It contributes to the health of the cell membranes. 
  • Choline protects the brain from cognitive decline; hence making it a great memory-boosting supplement. 
  • It keeps your liver healthy. 
  • Choline keeps your heart healthy. 

Foods Packed with Choline


With just one egg, you can already acquire 147mm of choline. It is already a quarter of the choline you need to function every day. You can also look for some egg recipes complete with ingredients to suffice your meal of the day.


Meat is the main source of choline. Beef and chicken are particularly high in this nutrient. Just a serving of beef gives you about 120mm of choline while a serving of chicken has 72mm of choline. 

Beef Liver

Beef liver is one option that will suffice your daily choline requirement. A serving of beef liver will give you more than half of the daily requirement. 


Fish is one of the best food to keep your brain in good condition. It is rich in omega-3 and a reliable source of choline.  Cod particularly has the highest with 71mm of choline per serving.


Soybeans are the best source of choline for vegans and vegetarians. Soybeans are made into tofu, tempeh, and edamame which are all choline-rich vegan options. 


Choline is also rampant in vegetables, potatoes most especially. One serving of potato will give you almost 60mm of choline content. Potato is a great snack of which you can easily munch on while stacking upon your choline intake. 

Brussel Sprouts

Brussel sprouts are also a choline-rich veggie. A single serving of brussel sprout will give you about 33mm of choline. Although you don’t get a lot of choline from Brussel sprouts, you can add other food to your meal to cater to your daily choline needs. 


Peas are another best source of choline for vegans and vegetarians. It is usually mixed with other vegetables in a dish to make up for the choline requirement since it only has minimal choline content. 


Beans are the powerhouse of nutrients. Beans are rich in choline and also good for the heart. Beans are also best paired with other vegetables or you can stuff them in your breakfast burrito. 


Cauliflower has choline but delivers only about 23mm per serving. Cauliflower makes a great casserole which can be a delicious way to consume your choline fix. 

Brain-boosting food is important to ensure your brain’s health is in good condition despite ageing. These common food are easy to cook and acquire however, they still need the balance of other nutrients needed by the body.