Many people start to experience a decline in cognitive functions like memory as they age. If you’re over 40 and realizing your memory just isn’t what it used to be, you’re not alone—but luckily, there are things you can do to prevent the issue from getting worse. In addition to adding a range of healthy habits do your daily routine (Hello, crossword puzzles!) one of the best things you can do is prioritize a brain-friendly diet.
As it turns out, there are several types of processed foods that could be taking a toll on your brain and exacerbating memory issues. But luckily, there are also plenty of tasty, nutritious superfoods you can add to your plate on a daily basis in order to keep your noggin in great shape. To discover a few of the best options, we spoke to nutritionist Mary Sabat. She shed some light on leafy greens, blueberries, and fatty fish like salmon. Learn all about the benefits of these nutrient-rich foods and the impact they could have on your memory below.
1. Leafy greens
It may be a no-brainer that leafy greens like spinach and kale are always good to fit into your meals, but seriously: they can do wonders for your brain, especially when it comes to your memory and mood.
"Leafy greens like spinach, kale, and Swiss chard are packed with essential nutrients, including folate, vitamins, and antioxidants," Sabat tells us. "These nutrients play a crucial role in brain health and have been associated with improved cognitive function and mood regulation." In fact, folate is "essential for the production of neurotransmitters involved in mood regulation, such as serotonin and dopamine." So, toss up a big salad filled with these veggies. Your brain will thank you!
2. Blueberries
Time for some fruit. It's well-known that fruits are as nutritious as they are tasty, and it doesn't get much better than berries—and blueberries in particular—when it comes to the healthiest options out there. These small but mighty fruits are loaded with benefits. They're especially great for your memory, Sabat says.
"Blueberries are rich in antioxidants, specifically flavonoids called anthocyanins, which have been associated with improved cognitive function and memory," she says. "They help protect the brain from oxidative stress and inflammation, which can contribute to age-related cognitive decline." Their compounds have even been shown to "enhance communication between brain cells and increase plasticity, which is crucial for memory and learning." Incredible! Why not add them to some protein-packed Greek yogurt for a breakfast both your body and brain will love?
3. Fatty fish
Protein is an essential component of any healthy diet. If you're looking for an option that's fantastic for your body and your brain, fatty fish is an undeniably great way to go. Sabat raves about the benefits of this protein source, noting that Omega 3-rich fish is a brain-friendly nutritional powerhouse.
"Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids," she says. "Omega-3s are essential for brain health and play a vital role in maintaining cognitive function and mood regulation. These healthy fats help reduce inflammation in the brain, improve blood flow, and support the growth and development of brain cells." So grill up that salmon!
The bottom line
While prioritizing a balanced diet is an essential step to take towards greater health overall, including that of your brain, it's crucial to remember that adding a few foods to your plate won't be enough to work a miracle. Keeping your brain in the best shape possible will require dedication to a number of healthy habits—but you certainly can't go wrong when you make an effort to eat foods like leafy greens, blueberries, and fatty fish on a regular basis.
