Keeping cognitive function at its peak performance is a goal for many people, as the effects of aging can have you feeling like you are not yourself mentally anymore. While there is no food that guarantees a cognitive boost, a change in diet will help slow cognitive and memory decline.

Brain Foods and their Effect

  • Green, Leafy vegetables: Vegetables such as kale, spinach, broccoli, and collards are high in vitamin K, lutein, folate, and beta carotene, all of which are linked to a decrease in cognitive decline.
  • Fatty Fish: Fatty Fish contain large amounts of omega-3 fatty acids, which reduce the prevalence of a protein found to be linked to Alzheimer’s. Make sure to choose a fish low in mercury content such as salmon or cod.
  • Berries: Berries are high in a pigment called flavonoids. This pigment has been linked to delayed memory decline.
  • Tea and Coffee: The caffeine contained in tea and coffee has been shown to offer more than just alertness for a short period of time. In studies, it shows that caffeine, in moderate amounts, helps solidify new memories, and increases mental function overall.
  • Avocado and Walnuts: Avocado and Walnuts are both high in omega-3 fatty acids, which, as discussed previously, reduce the prevalence of a protein linked to Alzheimer’s. These foods are also shown to increase memory.

Quick Tips:

  • Make sure to add these foods to your regular diet, as eating them just one time will not provide results.
  • Eat these foods in moderation, as overindulging in anything will provide negative results.
  • Combine this change in diet with exercise for increased cognitive function.

Sources: Harvard Health Publishing, Live Science. The Health Tip of the Week is for educational purposes only.  For additional information, consult your physician. Please feel free to copy and distribute this health resource.