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Vegetables—It’s a phrase we’ve heard before: “Eat your vegetables!” Getting adequate veggie-intake, especially cruciferous ones including broccoli, cabbage and dark leafy greens, may help improve memory. Try a kale salad or substitute collard greens for a tortilla in your next sandwich wrap. Broccoli stir-fry is also an excellent option for lunch or dinner.

Berries—Dark berries especially, such as blackberries, blueberries and cherries—are a rich source of anthocyanins and other flavonoids that may boost memory function. Enjoy a handful of berries for a snack, mixed into cereal or baked into an antioxidant-rich dessert. You can reap these benefits from fresh, frozen or dried berries and cherries.

Omega-3 fatty acids—Essential for good brain health, omega-3 fatty acids, docosahexaenoic acid, or DHA, in particular, may help improve memory in healthy young adults. Seafood, algae and fatty fish—including salmon, blue fin tuna, sardines and herring—are some of the best sources of omega-3 fatty acids. Substitute fish for meat a couple times each week to get a healthy dose. Grill, bake or broil fish for ultimate flavor and nutrition. Try salmon tacos with red cabbage slaw, snack on sardines or enjoy seared tuna on salad greens for dinner. If you don’t eat fish, discuss other food options and supplementation with your doctor or registered dietitian nutritionist. You can get omega-3 fatty acids from fish oil, seaweed or microalgae supplements.

Walnuts—Well known for a positive impact on heart health, walnuts also may improve cognitive function. Snack on a handful of walnuts to satisfy midday hunger, add them to oatmeal or a salad for crunch or mix them into a vegetable stir-fry for extra protein.

Even better, these foods are not just brain boosters, they help sustain a healthy heart and all other parts of the body as well. While there’s no guarantee that these foods will help you remember where you put your keys tomorrow, over time they can support lifelong good health.

Source: https://www.hpj.com/ag_news/boost-brain-power-with-better-nutrition/article_d67d8059-dc3f-5f55-94ec-c7dfe6c675e5.html