Top Foods to Boost Memory and Cognition
What you eat can impact the health of your brain. While no single food is a wonder drug, what you consume can help improve your brain health – and body health, too. The latest studies indicate these foods may improve cognition, reduce inflammation and even impact brain plasticity. Read on for the best foods for brain health.
Research suggests these foods are good for your brain, while also protecting your heart and blood vessels, according to Harvard Health:
- Green, leafy vegetables: Keep your eye out for these super foods: kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene.
- Fatty fish: Examples of fish that contain high levels of omega-3s include:
- salmon
- mackerel
- tuna
- herring
- sardines
- Berries: Strawberries, blueberries and blackberries all contain flavonoids, which can improve memory. In addition, research shows flavonoids offer additional health benefits, including antioxidant, anti-inflammatory and anti-cancer properties.
- Tea and coffee: Drinking both coffee and tea is associated with a lower risk of dementia and stroke, according to a study from 2021.
- Walnuts: According to research, walnuts offer antioxidant and anti-inflammatory effects, which may reduce inflammation and oxidative damage.
In addition, don’t forget the dark chocolate. A 2018 study in humans showed support for the brain-boosting effects of dark chocolate. Researchers looked at activity in the brain after participants ate dark chocolate and found improved levels of brain plasticity.
These foods are easy to incorporate over the course of a day – or even into one meal!
