Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including, but not exclusively, the following:
Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer's disease. Try to eat fish at least twice a week, think SMASH - sardine, mackerel, anchovies, salmon and herring. If you're not a fan of fish, try taking an omega-3 supplement or choose other omega-3 sources such as flaxseeds, avocados, and walnuts.
Green leafy vegetables such as kale, spinach, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.
Berries - flavonoids, research shoes that the natural plant pigments that give berries their brilliant hues also help improve memory. In a 2012 study published in Annals of Neurology, researchers at Harvard's Brigham and Women's Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
Tea and coffee - here's great news... 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. Investigators at Johns Hopkins University asked participants to study a series of images and then take either a placebo or a 200-milligram caffeine tablet. More members of the caffeine group were able to correctly identify the images on the following day.
Walnuts are excellent sources of protein and healthy fats, and this one type of nut, in particular, might also improve memory. A 2015 study from UCLA linked higher walnut consumption to improved cognitive test scores. 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. To help you remember which nut to eat... the shape of the walnut even looks like a brain!
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