Memories—easy to lose and hard to maintain, right? Of course, there are a ton of different strategies you can use to boost memory retention and sharpen your focus, including but not limited to exercise, smoking cessation, cholesterol management and more. But today, we’ll be going a different route… a delicious one! That’s right—food. It’s time to eat your way to a better memory! Here are some foods that can help you do it.
Fish
Fatty fish like salmon, tuna and tilapia are a great source of omega-3 fatty acids, and it’s no secret that fatty acids are good for your health—a large part of that being brain health! DHA (docosahexaenoic acid), a type of fatty acid, is especially potent for cognitive function. DHA is found in the nerve endings of the brain, and eating higher levels of it are associated with heightened memory and brain performance.
Leafy Greens
Is there anything a quality leafy green can’t do? Kale, collard greens and spinach—all of these nutrient powerhouses are amazing sources of vitamins E and K and folate, which all contribute to maintained brain health. In fact, in a study from Rush University Medical Center, it was found that older subjects who ate one or two servings of dark, leafy veggies a day had a way slower cognitive decline.
Avocados
Avocado craze has stormed the nation! Which, as it turns out, is actually a pretty great thing for your brain. This fruit is packed with tons of health benefits. Its high levels of healthy fats keep cholesterol down, and it’s rich in vitamins K and B5/B6, folate and potassium. All these combined assist in blood clot prevention and help improve cognitive function for memory and concentration. Avocados are also rich in vitamin C, which high levels of can be associated with a decreased risk of Alzheimer’s.
Berries
These sweet treats aren’t just delicious, but they’re also very important for increased brain function. Blueberries, strawberries, cherries and blackberries are all a huge source of antioxidants, anthocyanins and flavonoids that boost memory function. Anthocyanins have been associated with sharper neuronal signaling in the part of the brain that controls memory and they’ve been shown to decrease neurodegeneration.