Have you ever wondered how someone could remember 2,300 names? Meet Ron White, a man with one of the most remarkable brains in the world. Ron is a two-time winner of the U.S. Memory Championship (2009 and 2010) and can memorize an entire deck of cards in just 90 seconds. He can glance at the serial numbers on three banknotes and instantly recall them. One of his most impressive feats includes writing the names of 2,300 U.S. soldiers who died in combat on a wall. His motto? “Make my memory meaningful.” It’s not just his incredible training, but also his focus on memory-boosting foods that play a vital role in his cognitive abilities.
What truly caught my attention about Ron White isn’t just his extraordinary memory, but the foods he swears by to maintain it. In this article, I’ll share his top 10 memory-boosting foods, along with tasty recipes you can try at home. Let’s dive in!
1. Walnuts
Walnuts resemble the human brain, making them one of the best nuts for cognitive health. Rich in vitamin E and DHA, they’re excellent for preventing Alzheimer’s disease. 
Tip: Incorporate walnuts into salads or yogurt instead of snacking on them alone.
Recipe: Walnut Oil Vinegar Salad
Time: 15 minutes | Serves: 6
Ingredients:
- 5 tbsp olive oil
- 2 tbsp sherry vinegar
- 2 tbsp roasted walnuts
- 1 tbsp honey
- 1 tbsp mustard
- 1/4 tsp salt
- 8 cups mixed greens
- 2 tomatoes
- 3/4 cup walnuts
- 1/4 onion
- Pepper to taste
Directions: Mix the salad ingredients, pour over the dressing, and toss well. Serve with a sprinkle of pepper.
2. Blueberries
Blueberries are one of the highest antioxidant foods, packed with vitamins C, K, and fiber. Studies have shown that women who consume more blueberries and strawberries have a slower cognitive decline.
Recipe: Blueberry Smoothie
Time: 2 minutes | Serves: 1
Ingredients:
- 1 cup blueberries
- 1/4 cup coconut milk
- 1 tbsp flaxseed powder
- 1 tbsp vanilla whey protein powder
Directions: Blend all ingredients until smooth.
3. Avocados
Avocados are rich in monounsaturated fats, which promote blood flow to the brain, reducing the risk of high blood pressure and stroke. This fruit has the highest protein content and the least sugar, making it ideal for smoothies and baked goods.
Recipe: Avocado Cheese Dip
Time: 2 minutes | Serves: 1
Ingredients:
- 1 avocado
- 70g Greek yogurt
- 20g cheddar cheese
Directions: Mash the avocado and mix it with yogurt and cheese until smooth.
4. Turmeric
Turmeric, the key ingredient in curry, contains curcumin, a natural anti-inflammatory. It enhances brain antioxidant levels and immune function.
Recipe: Turmeric Eggs
Time: 25 minutes | Serves: 2
Ingredients:
- 4 eggs
- 2 oz cream cheese
- 3 tbsp ghee
- 1/2 onion
- 8 spring onions
- 1 yellow pepper
- 6 garlic cloves
- 1 tbsp oregano
- 1 tbsp thyme
- 1 tbsp basil
- 2 tbsp turmeric powder
Directions: Sauté onions, garlic, and peppers in ghee for 10 minutes, then add eggs and herbs. Stir in turmeric and cook until done.
5. Dark Chocolate
Dark chocolate is packed with flavonoids, antioxidants, and anti-inflammatory properties. It helps lower blood pressure and improve circulation. Scientists recommend consuming 0.5-1 oz of dark chocolate daily.
Recipe: Chocolate Strawberries
Time: 15 minutes | Serves: 2
Ingredients:
- 100g dark chocolate
- 200g strawberries
- 20g Cointreau liqueur
Directions: Wash strawberries and dip them in melted chocolate mixed with Cointreau. Chill until set.
6. Tomatoes
Tomatoes help protect your cells from damage caused by free radicals, preventing Alzheimer’s disease.
Recipe: Tomato Egg Cups
Time: 60 minutes | Serves: 4
Ingredients:
- 4 tomatoes
- 4 eggs
- 1/2 cup corn kernels
- 1/4 cup Parmesan cheese
- 1/4 onion
- Salt and pepper to taste
Directions: Preheat oven to 350°F. Hollow out the tomatoes and fill with corn, eggs, cheese, and seasonings. Bake for 45-50 minutes.
7. Oily Fish
Oily fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, essential for brain health. If you’re allergic to fish, flaxseed oil, pumpkin seed oil, and walnuts can provide omega-3s.
Recipe: Teriyaki Salmon
Time: 30 minutes | Serves: 4
Ingredients:
- 1/3 cup soy sauce
- 2 tbsp sugar
- 1/4 cup sesame oil
- 3 tbsp lemon juice
- 3 garlic cloves
- 1 tbsp mustard
- 4 salmon fillets
- Sea salt and pepper to taste
Directions: Preheat the oven to 375°F. Mix all sauce ingredients, pour over salmon, and bake for 15-20 minutes.
8. Broccoli
Broccoli is packed with vitamin K and choline, both of which support memory.
Recipe: Creamy Broccoli Soup
Time: 30 minutes | Serves: 2
Ingredients:
- 2 tbsp coconut oil
- 2 onions
- 2 garlic cloves
- 1 tbsp basil
- Spinach, kale (to taste)
- 1 can coconut milk
- 2 cups chicken broth
- 1 tbsp curry powder
- 1/2 tsp salt
Directions: Sauté onions and garlic in coconut oil, then add broccoli and other vegetables. Add liquids and curry powder, cook, and blend until smooth.
9. Whole Grains
Whole grains provide glucose for stable energy, improving focus. Common whole grains include oats, wheat bran, whole wheat bread, and pasta.
10. Vitamins
Taking specific vitamins like B6 and B12 can slow brain aging. Studies show that people who consume foods rich in B6 and B12 have less cognitive decline.
Foods Rich in Vitamin B6:Turkey breast, grass-fed beef, pistachios, tuna, avocados, sunflower seeds, sesame seeds, chickpeas.
Foods Rich in Vitamin B12:Beef, chicken liver, salmon, herring, mackerel, sardines, tuna, organic yogurt.
