10 Foods That Can Boost Your Memory and Brain Health, According to Registered Dietitians

Main points

• Exercise, adequate sleep, and diet can enhance memory.

• Certain foods may enhance memory, in part because they reduce inflammation, protect brain cells from oxidative stress and damage through their antioxidant content, and more.

• Memory-boosting foods recommended by registered dietitians include chia seeds and blueberries.

While forgetfulness is common as we age, serious memory problems no A normal part of aging. Fortunately, there are many things you can do to reduce your risk of memory loss and protect your cognitive function, including exercising regularly, trying new hobbies, getting enough sleep, and, of course, eating brain-healthy foods.

However, if you want to specifically enhance your memory and ability to remember things, you may be wondering if there are certain foods worth focusing on. To find out, we asked nutritionists about the best memory-boosting foods, why they’re so good for the brain, and delicious ways to eat them at home.

Meet our experts

• stacey clevelandMS, RDN, LD, Registered Dietitian, The Ohio State University Wexner Medical Center

• Roxana EssaniRD, CSSD, LDN, Miami Registered Sports Nutritionist

• Michelle RausensteinMS, RD, CDCES, CDN, registered dietitian and owner of Entirely Nourished

Ready to boost your memory? Get some help from these 10 RD-recommended foods.

01 out of 10

broccoli

“Broccoli is rich in fiber and antioxidants, two nutrients that fight free radicals that cause inflammation,” says Stacey Cleveland, MS, RDN, LD, a registered dietitian at The Ohio State University Wexner Medical Center. Notably, chronic inflammation increases the risk of dementia, which includes memory loss and reduced brain function. “Broccoli also contains vitamin K, which helps enhance memory and cognitive function,” adds Cleveland. This nutrient works by supporting specific proteins involved in forming memories, protecting nerve cells, and reducing inflammation—just to name a few brain processes. According to Cleveland, for an easy way to enjoy broccoli, try roasting, roasting, grilling or steaming the veggies with your favorite seasonings and serving them as a side dish. You can also serve it raw with a broccoli side salad or broccoli salad with creamy ranch dressing.

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02 out of 10

blueberry

If you’re on a mission to preserve memories, add blueberries to your rotation. “Blueberries are rich in antioxidants, which may protect brain cells from oxidative stress and damage,” shares Roxana Ehsani RD, CSSD, LDN, a registered sports nutritionist in Miami. These antioxidants also reduce inflammation – a leading cause of memory loss. But that’s not all: According to Ehsani, blueberries are an excellent source of fiber, which is good for digestive health. This is good news for your gut and Brain, because the two are connected through the gut-brain axis. A healthy gut supports the hippocampus, the part of the brain responsible for learning and memory. Try adding blueberries to smoothies, yogurt or cereal, or make this fluffy berry baked oatmeal.

03 out of 10

pumpkin seeds

As a source of fiber and antioxidants, pumpkin seeds are another top memory-boosting food. Antioxidants reduce oxidative stress and inflammation by fighting free radicals, thereby protecting nerve cells involved in memory and learning. “In addition, pumpkin seeds contain micronutrients such as zinc, magnesium, copper and iron,” Cleveland says. She points out that these nutrients are linked to nerve signaling in the brain, as well as learning and memory. The zinc in pumpkin seeds can also help prevent disease, as it is necessary for optimal immune function. Cleveland recommends adding pumpkin seeds to salads, trail mix, or granola, like this delicious seeded granola .

04 out of 10

Fat fish

When it comes to memory-boosting foods, you can’t go wrong with fatty fish like salmon, tuna, or sardines. “These fish provide omega-3 fatty acids (aka ‘good’ fats), which are key in building nerve cells involved in memory and learning,” says Cleveland. Ehsani also noted that omega-3 fatty acids reduce inflammation and support heart health, which is closely linked to top-notch brain function. This is because the brain relies on proper blood flow for oxygen and nutrients, and requires optimal heart health to support this blood flow. Not to mention, “Our brains are mostly made of fat, [so they] “There are many ways to enjoy fatty fish, from salmon with sweet corn and tomato salad to tuna tarte tatin,” says Ehsani. “But you don’t need to buy fresh fish to enjoy the benefits of fish; canned or canned fish are just as good for the brain. They’re also cheaper and shelf-stable, making it easy to whip up dishes like Sicilian sardine pasta and salmon patties.” Oatmeal.

05 out of 10

chia seeds

“Chia seeds are a great source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that supports brain function by helping brain cells communicate and reducing inflammation,” says registered dietitian Michelle Routhenstein, MS, RD, CDCES, CDN, owner of Entirely Nourished. This has benefits for a variety of brain functions, including memory. Another benefit of ALA is supporting healthy cholesterol levels, blood sugar and digestion, says Routhenstein. One of the most common ways to eat chia seeds is in puddings, like strawberry chia breakfast pudding, but you can also add chia seeds to smoothies, oatmeal, yogurt or salad dressings, notes Rosenstein.

06 out of 10

Walnut

Have you ever noticed that walnuts are shaped like brains? Coincidentally, nuts are great for the brain because they are rich in omega-3 fatty acids. According to Ehsani, these fats help reduce inflammation and support brain function, ultimately supporting memory. They also benefit the heart, which is essential for healthy blood flow and cognitive function. “Add walnuts to oatmeal, sprinkle on salads, or snack on them by the handful,” Essani suggests. You can even use walnuts in delicious vegetarian dishes, such as Walnut Mushroom Bolognese.

07/10

raspberry

Raspberries, like blueberries, are great for memory and brain function. What’s the reason? “Raspberries are rich in flavonoids, which help protect the brain from oxidative stress and inflammation,” explains Ruthenstein. They’re also high in fiber, which supports a healthy gut (and brain). “Snack raspberries on their own or enjoy them on yogurt or oatmeal,” adds Russenstein. Pink berries also add color and sweetness to smoothies, such as the Pink Dragon Smoothie.

08 out of 10

egg

Cleveland says eggs are rich in B vitamins, which are necessary for healthy brain function and development. They’re also rich in choline, a nutrient that helps produce neurotransmitters (chemical messengers that send signals between nerve cells) involved in mood and memory, Cleveland notes. In fact, studies have found that eating eggs can reduce the risk of Alzheimer’s disease, thanks to the high choline content in eggs. “In addition to breakfast, eggs can be served as a main course, snack, or salad at a meal,” Cleveland shared. Try adding an egg to this Chopped Brussels Sprouts Salad or this gorgeous spring green tarte tatin.

09 out of 10

dark chocolate

Dark chocolate lovers will be happy to know that this food has amazing effects on memory. According to Ehsani, it’s rich in flavonoids—antioxidants that can improve cognitive function. Flavonoids work by relieving nerve cell inflammation, enhancing cerebral blood flow, and improving connections between nerve cells, paving the way for better memory and learning. They can even reduce the accumulation of beta-amyloid, a major factor in Alzheimer’s disease. The key, says Ehsani, is to choose dark chocolate with a cocoa content of 70 percent or higher, as this will ensure you’re getting beneficial levels of flavonoids. To get more dark chocolate, try chopping it up and adding it to oatmeal, cereal, yogurt or granola. Want to take it to the next level? Make chocolate strawberry or dark chocolate coconut pie for a nutritious dessert.

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10 out of 10

dark leafy greens

“Dark leafy greens are one of the most nutritious foods,” Essani shares. They are packed with essential nutrients that are good for your heart, gut, and brain. “Specifically, green leafy vegetables are rich in vitamin K, folate, lutein, and beta-carotene, all of which support cognitive function,” Ehsani said. Here’s why: These nutrients double as antioxidants, so they protect nerve cells from oxidative stress and damage, reducing the risk of memory problems. Whether you prefer spinach, kale or Swiss chard, follow Ehsani’s advice and enjoy the dark leafy greens in salads, sautéed with olive oil and garlic, or tossed into smoothies. Try this Kale Apple Smoothie or this Good Morning Green Smoothie .

Read the original article from Real Simple