1. Leafy Greens
There's a reason why your parents or elders pushed you to eat greens as a kid. They are amazing for your health and wellness, and contain certain compounds that can also make your brain extra happy. Dr. Bing says that leafy greens, like spinach, kale, and broccoli, are "packed with nutrients" that research shows can "slow cognitive decline."
"Think of them as fuel for your brain cells," he adds.
If you're struggling to eat your greens, try cooking them down in a pan or boiling them, rather than eating them raw. They can make for a super tasty side dish and often shrink in size when cooked, making them easier and oftentimes more enjoyable to eat.
2. Fatty Fish
While all fish can be good for you, as they tend to be leaner proteins, Dr. Bing notes that fatty fish, such as salmon, sardines, and cod, are extra beneficial for your brain health.
"These are loaded with omega-3 fatty acids, which have been linked to lower levels of beta amyloid, the protein that forms damaging clumps in the brains of people with Alzheimer's disease," he explains. "Aim for two servings a week, and if you don't like fish, try plant-based omega-3s like flax seeds and walnuts."
3. Berries
If you're reading this and you love eating fresh berries like strawberries, blueberries, and blackberries, then you're in luck! Not only is it berry season, which means you can enjoy them at their best right now, but berries have a lot more benefits for your brain health than you may think.
"Berries like strawberries, blackberries, and blueberries are packed with flavonoids, which are some of the most powerful antioxidants out there and can help improve your memory," says Dr. Bing. "In addition, berries are also anti-inflammatory, can help decrease your risk of cancer, and help boost your immune system."
4. Coffee & Tea
"For all the tea and coffee lovers out there, studies have shown that caffeine improves focus and may even help solidify new memories," explains Dr. Bing.
While some have been spooked about caffeine consumption, your morning cup of coffee can be an essential part of your day for a reason - that little boost of caffeine sort of wakes up your brain and can keep you feeling more energized. However, Dr. Bing does warn his audience not to "over-caffeinate" themselves, so if you're drinking several cups of coffee a day, consider scaling back.
"Try not to have any caffeine in the afternoon, which may impact your sleep," he adds.
5. Nuts
If you're looking for a healthy, nutritious snack to enjoy this fall, don't underestimate the power of a handful of nuts. In this case, when looking at brain health, you should also focus on walnuts.
"Nuts, especially walnuts, are rich in a type of omega-3 called alpha lipoic acid (ALA), which has been linked to improved cognitive performance and better heart health, both of which are essential for keeping your brain in top shape," says Dr. Bing.
You can add walnuts to yogurt bowls and oatmeal for breakfast, or even just include a handful of them on your next snack plate. They're super easy and fun to include in your diet, as they're versatile and super nutritious.