Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following:
- Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene.
- Fatty fish. Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats. . . . If you’re not a fan of fish, ask your doctor about taking an omega-3 supplement, or choose terrestrial omega-3 sources such as flaxseeds, avocados, and walnuts.
- Berries. Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory.
- Tea and coffee. The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost. In a 2014 study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research.
- Walnuts. Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. . . .Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which helps lower blood pressure and protects arteries. That’s good for both the heart and brain.