1. Fatty Fish (Salmon, Mackerel, Sardines)
Good news, seafood lovers! Fatty fish, such as salmon and mackerel, are packed with omega-3 fatty acids that your brain loves. These acids are essential for maintaining brain cell structure and reducing inflammation, which means they can do wonders for reducing your risk of cognitive diseases. "Omega-3s are key players in improving memory and cognitive function," Dr. Genovese explains. "They help strengthen brain cell membranes and reduce inflammation, both of which are crucial for cognitive function." He also notes that these omega-3s are linked to a lower risk of Alzheimer's disease. Dr. Genovese suggests aiming for 2–3 servings per week of fatty fish. Try grilling salmon for dinner or adding mackerel to a fresh salad. Yum!
2. Leafy Greens (Spinach, Kale, Swiss Chard)
Don't forget to eat your greens! Your mom was right when she encouraged you to finish your spinach; leafy greens offer so many benefits, including when it comes to your brain health. These veggies are loaded with brain-healthy nutrients like folate, vitamin K, and lutein. "Nutrients like folate and vitamin K reduce inflammation and oxidative stress, which are significant contributors to cognitive decline," Dr. Genovese tells us. Blend spinach or kale into your smoothies if you don't love the taste—or toss them in salads if you do.
3. Berries (Blueberries, Strawberries, Blackberries)
Berries aren't only delicious; they also come with so many amazing health benefits. These small but mighty fruits are rich in antioxidants called flavonoids that protect the cells in your brain from oxidative stress and can help improve memory. Dr. Genovese notes that, "The antioxidants in berries help fight oxidative damage to brain cells, and flavonoids improve neuronal communication, keeping your memory sharp." Perfect! We love throwing berries on top of oatmeal, yogurt, and cereal, or blending them into smoothies.
Bottom line
Of course, no food is a miracle worker; it will take more than just adding a few key ingredients to your diet to keep your brain in the best shape possible for years to come. "If you have specific health concerns or want personalized advice, consulting a dietitian or healthcare professional is always a good idea—they can help tailor a plan that works best for you. "If you have specific health concerns or want personalized advice, consulting a dietitian or healthcare professional is always a good idea—they can help tailor a plan that works best for you," Dr. Genovese says. However, these tasty foods certainly can't hurt.
READ MORE: A Neuroscientist Shares The 5 Best Supplements That Can Help ‘Grow New Brain Cells’: Omega-3, More