Lush green vegetables. Leafy greens like kale, spinach, collards, and broccoli are full of minerals like vitamin K, lutein, folate, and beta carotene that are good for the brain. Fatty seafood Omega-3 fatty acids, which are good unsaturated fats, are abundant in fatty fish and have been linked to lower blood levels of beta-amyloid, the protein that collects in harmful clumps in the brains of people with Alzheimer’s disease. Try to eat fish at least twice a week, but stick to low-mercury species like pollack, salmon, cod, and canned light tuna. If you don’t like fish, talk to your doctor about taking an omega-3 supplement or opt for land-based sources of the fatty acid, like flaxseeds, avocados, and walnuts. Berries. According to research, flavonoids, the natural plant pigments that give berries their vivid colors, also aid in memory improvement. According to a study from Brigham and Women’s Hospital at Harvard, women who eat two or more servings of strawberries and blueberries each week can postpone memory loss by up to 2.5 years. coffee and tea. Your morning cup of coffee or tea may provide benefits beyond just a temporary improvement in focus. Participants in a 2014 study that was published in The Journal of Nutrition performed better on tests of mental function. According to other research, caffeine may also aid in the consolidation of fresh memories. Participants were instructed to view a series of images before taking either a placebo or a 200-milligram caffeine tablet, according to researchers at Johns Hopkins University. The next day, more people who had consumed caffeine were able to correctly identify the pictures. Walnuts. Nuts are a great source of protein and good fats, and one variety in particular may help with memory.
