Foods linked to better brainpower
Just as no magic pill prevents cognitive decline, no single all-powerful brain food can guarantee a sharp mind as you age. Nutritionists stress that the best strategy is an overall healthy eating pattern rich in fruits, vegetables, legumes, and whole grains. Get protein from plant sources and fish, and choose healthy fats such as olive or canola oil over saturated fats.
Research shows the best brain foods are the same ones that protect your heart and blood vessels, including the following.
Green, leafy vegetables. Kale, spinach, collards, and broccoli are packed with brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Studies suggest these plant foods may slow cognitive decline.
Fatty fish. Fatty fish are rich in omega-3 fatty acids, healthy unsaturated fats linked to lower blood levels of beta-amyloid, the protein that forms damaging clumps in the brains of people with Alzheimer's disease. Aim for fish at least twice a week, choosing low-mercury varieties such as salmon, cod, canned light tuna, and pollack. Not a fish fan? Ask your doctor about an omega-3 supplement, or pick land-based sources such as flaxseeds, avocados, and walnuts.
Berries. Flavonoids, the natural plant pigments behind berries' brilliant colors, also improve memory, research shows. One hospital research team found that women who ate two or more servings of strawberries and blueberries each week delayed memory decline by up to two and a half years.
Tea and coffee. The caffeine in your morning cup may do more than sharpen concentration for an hour or two. In a study in a nutrition journal, participants with higher caffeine intake scored better on tests of mental function. Other research suggests caffeine may help lock in new memories: a university research team had participants study a series of images, then take either a placebo or a 200-milligram caffeine tablet. More of the caffeine group correctly identified the images the next day.
Walnuts. Nuts are excellent sources of protein and healthy fats, and one type in particular may boost memory. A university study tied higher walnut consumption to better cognitive test scores. Walnuts are high in alpha-linolenic acid (ALA), an omega-3 fatty acid; diets rich in ALA and other omega-3s have been linked to lower blood pressure and cleaner arteries, which benefits both heart and brain.
