Diet Brain

<figure><img width="785" height="442" src="https://www.eatthis.com/wp-content/uploads/sites/4/2020/07/woman-eating-healthy.jpg?quality=82&amp;strip=1&amp;resize=640%2C360" alt="woman eating healthy" srcset="https://www.eatthis.com/wp-content/uploads/sites/4/2020/07/woman-eating-healthy.jpg?quality=82&amp;strip=1&amp;resize=150%2C84 150w, https://www.eatthis.com/wp-content/uploads/sites/4/2020/07/woman-eating-healthy.jpg?quality=82&amp;strip=1&amp;resize=200%2C112 200w, https://www.eatthis.com/wp-content/uploads/sites/4/2020/07/woman-eating-healthy.jpg?quality=82&amp;strip=1&amp;resize=300%2C169 300w, https://www.eatthis.com/wp-content/uploads/sites/4/2020/07/woman-eating-healthy.jpg?quality=82&amp;strip=1&amp;resize=400%2C225 400w, https://www.eatthis.com/wp-content/uploads/sites/4/2020/07/woman-eating-healthy.jpg?quality=82&amp;strip=1&amp;resize=600%2C338 600w, https://www.eatthis.com/wp-content/uploads/sites/4/2020/07/woman-eating-healthy.jpg?quality=82&amp;strip=1&amp;resize=640%2C360 640w, https://www.eatthis.com/wp-content/uploads/sites/4/2020/07/woman-eating-healthy.jpg?quality=82&amp;strip=1&amp;resize=800%2C450 800w, https://www.eatthis.com/wp-content/uploads/sites/4/2020/07/woman-eating-healthy.jpg?quality=82&amp;strip=1&amp;resize=970%2C546 970w, https://www.eatthis.com/wp-content/uploads/sites/4/2020/07/woman-eating-healthy.jpg?quality=82&amp;strip=1&amp;resize=1200%2C675 1200w, https://www.eatthis.com/wp-content/uploads/sites/4/2020/07/woman-eating-healthy.jpg?quality=82&amp;strip=1&amp;resize=1250%2C702 1250w, https://www.eatthis.com/wp-content/uploads/sites/4/2020/07/woman-eating-healthy.jpg?quality=82&amp;strip=1&amp;resize=1400%2C788 1400w, https://www.eatthis.com/wp-content/uploads/sites/4/2020/07/woman-eating-healthy.jpg?quality=82&amp;strip=1&amp;resize=1600%2C900 1600w, https://www.eatthis.com/wp-content/uploads/sites/4/2020/07/woman-eating-healthy.jpg?quality=82&amp;strip=1&amp;resize=1920%2C1080 1920w"><figcaption dir="auto">Shutterstock</figcaption></figure><p dir="ltr">Forgetting what you had for lunch or misplacing your keys doesn't mean you're losing your marbles. We all <a rel="noopener noreferrer" href="https://www.eatthis.com/best-supplements-for-memory-loss/" dir="ltr">forget</a> stuff like the names of acquaintances we happen upon at the grocery store.</p><p dir="ltr">Memory issues to worry about involve those that interfere with normal daily life, which one in nine Americans aged 45 and older say they've experienced, according to research from the Centers for Disease Control and Prevention. Analyzing self-reported <a rel="noopener noreferrer external nofollow" href="https://www.cdc.gov/mmwr/volumes/67/wr/pdfs/mm6727-H.pdf" dir="ltr">survey data</a>, researchers found that 11% of those adults complained of more frequent confusion or <a rel="noopener noreferrer" href="https://www.eatthis.com/drinking-habits-for-memory-loss/" dir="ltr">memory loss</a> within the previous 12 months, and 51% of those folks said <a rel="noopener noreferrer" href="https://www.eatthis.com/news-best-diet-for-brain-study/" dir="ltr">cognitive decline</a> limited their ability to function.</p><p dir="ltr">While concerns about your memory should be discussed with your doctor, there are some things you can do to <a rel="noopener noreferrer" href="https://www.eatthis.com/popular-foods-improve-brain-health/" dir="ltr">support good brain health</a>, memory, and cognitive functioning, and you can start by picking up a fork.</p><p dir="ltr">"It's becoming clear that a healthy diet can help create a healthy mind," says psychologist and registered dietitian <strong dir="ltr"><a rel="noopener noreferrer external nofollow" href="https://themidlifewhisperer.com/" dir="ltr">Ellen Albertson</a>, RD, PhD</strong>. "A new field of study called <a rel="noopener noreferrer external nofollow" href="https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626" dir="ltr">nutritional psychiatry</a> is evolving to help understand how gut health and diet can have a positive or negative impact on mood and cognitive functioning."</p><p dir="ltr">To find out how, we asked dietitians and other nutrition experts for tips on eating habits you can adopt to stay sharp in body and mind. Read on, and for more on how to eat healthy, don't miss <a rel="noopener noreferrer" href="https://www.eatthis.com/best-juice-drink-every-day/" dir="ltr">The #1 Best Juice to Drink Every Day, Says Science</a>.</p><div dir="ltr">
											<div dir="ltr">
					 <span dir="ltr">1</span> 				</div>
						</div><h2>Order more salmon and salad.</h2><figure><img src="https://www.eatthis.com/wp-content/uploads/sites/4/2021/10/salmon.jpg?quality=82&amp;strip=all&amp;w=640" alt="salmon" width="640" height="469"><figcaption dir="auto">Shutterstock</figcaption></figure><p dir="ltr">Memory and cognitive function cannot be preserved by healthy eating alone, but foods like fatty fish and leafy greens are full of vitamins and nutrients that can help improve brain health, says psychiatrist <strong dir="ltr"><a rel="noopener noreferrer external nofollow" href="https://www.midcitytms.com/about/" dir="ltr">Bryan Bruno</a>, MD</strong>, an assistant clinical professor of psychiatry at New York University School of Medicine. "The <a rel="noopener noreferrer" href="https://www.eatthis.com/omega-3-foods/" dir="ltr">omega-3 fatty acids</a> in fish like salmon and cod are linked to decreased levels of beta-amyloid, helping prevent Alzheimer's disease by slowing the formation of harmful brain clumps," says the medical director of Mid-City TMS, a center focused on treating depression. "<a rel="noopener noreferrer" href="https://www.eatthis.com/major-effects-eating-leafy-greens/" dir="ltr">Leafy greens</a> like broccoli, kale, and spinach are full of brain-boosting nutrients like vitamin K, folate, and lutein, slowing cognitive decline and improving brain function," Dr. Bruno says.</p><img src="https://www.eatthis.com/wp-content/themes/eatthis/img/etnt-logo.png" alt="Eat this, not that" width="300" height="300"><p>Sign up for our newsletter!</p><div dir="ltr">
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					 <span dir="ltr">2</span> 				</div>
						</div><h2>Have a second helping of prebioitcs.</h2><figure><img src="https://www.eatthis.com/wp-content/uploads/sites/4/2021/05/prebiotic-probiotic-foods.jpg?quality=82&amp;strip=all&amp;w=640" alt="prebiotic probioitc foods" width="640" height="469"><figcaption dir="auto">Shutterstock</figcaption></figure><p dir="ltr">"The potential to boost mood and treat conditions including anxiety, depression, and Alzheimer's disease by altering the composition of the microbiome is huge," says the psychologist and dietitian Albertson, author of <em dir="ltr"><a rel="noopener noreferrer external nofollow" href="https://www.amazon.com/Rock-Your-Midlife-Transform-Yourself-ebook/dp/B09KMD4T7L/ref=sr_1_3?crid=2FNKCZY85MDJS&amp;keywords=Rock+your+Midlife&amp;qid=1644499349&amp;s=books&amp;sprefix=rock+your+midlife%2Cstripbooks%2C38&amp;sr=1-3" dir="ltr">Rock Your Midlife</a></em>. You do that by consuming <a rel="noopener noreferrer" href="https://www.eatthis.com/prebiotic-foods/" dir="ltr">prebiotics</a>, indigestible carbohydrate compounds (mostly fiber), which pass through your digestive tract and support the healthy bacteria in your gut.</p><p dir="ltr">"Prebiotics are found in a variety of plant foods from fruits and vegetables to beans, seeds, and grains," says Albertson. "Good choices include garlic, onions, leeks, asparagus, apples, bananas, legumes, tomatoes, soybeans, flaxseed, chicory root, barley, and oats." Other foods that help create a healthier microbiome are fermented foods such as yogurt, kefir, sauerkraut, and kombucha. Research shows that <a rel="noopener noreferrer" href="https://www.eatthis.com/secret-effects-drinking-green-tea/" dir="ltr">drinking green tea</a> may also promote a well-balanced gut.</p><div dir="ltr">
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					 <span dir="ltr">3</span> 				</div>
						</div><h2>Dine on the Mediterranean.</h2><figure><img src="https://www.eatthis.com/wp-content/uploads/sites/4/2019/05/mediterranean-diet-antipasto-appetizer-platter.jpg?quality=82&amp;strip=all&amp;w=640" alt="Mediterranean diet antipasto appetizer platter" width="640" height="469"><figcaption dir="auto">Shutterstock</figcaption></figure><p dir="ltr">Among the best eating habits for avoiding memory loss is following the <a rel="noopener noreferrer" href="https://www.eatthis.com/mediterranean-diet-side-effects/" dir="ltr">Mediterranean-style diet</a>, a pattern of eating that includes primarily plant-based foods such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, spices, and healthy fats like olive oil. "The Mediterranean diet pattern is <a rel="noopener noreferrer external nofollow" href="https://academic.oup.com/advances/article/7/5/889/4616723" dir="ltr">well-researched</a> and has been shown to help prevent cognitive decline and dementia," says registered dietitian nutritionist <strong dir="ltr">Mary Wirtz, MS, RDN</strong>, a consultant for the parenting website <a rel="noopener noreferrer external nofollow" href="https://momlovesbest.com/" dir="ltr">Mom Loves Best</a>.</p><div dir="ltr">
											<div dir="ltr">
					 <span dir="ltr">4</span> 				</div>
						</div><h2>Try spinach omelets for breakfast.</h2><figure><img src="https://www.eatthis.com/wp-content/uploads/sites/4/2021/12/spinach-cheese-omelette.jpg?quality=82&amp;strip=all&amp;w=640" alt="spinach and cheese omelette" width="640" height="469"><figcaption dir="auto">Shutterstock</figcaption></figure><p dir="ltr">The reason dietitians advocate <a rel="noopener noreferrer" href="https://www.eatthis.com/news-surprising-effects-eating-plant-based-foods/" dir="ltr">plant-based diets</a> for brain health is that they are associated with lower blood sugar levels—that's because elevated glucose damages blood vessels that bring nutrient-rich blood to the brain. But that doesn't mean you need to eliminate animal foods.</p><p dir="ltr">Many animal foods are rich in choline, a nutrient similar to B vitamins, that benefits the brain. "Choline supports the hippocampus, that part of the brain that <a rel="noopener noreferrer" href="https://www.eatthis.com/best-drink-for-memory-loss/" dir="ltr">stores memories</a>," says registered dietitian <strong dir="ltr">Elizabeth Ward, MS, RD</strong>, co-author of <em dir="ltr"><a rel="noopener noreferrer external nofollow" href="https://www.amazon.com/Menopause-Diet-Plan-Managing-Happiness/dp/0593135660" dir="ltr">The Menopause Diet Plan</a></em>. "Estrogen is necessary for choline production and research suggests that dietary choline requirements increase after menopause. The body makes choline, but not enough, so it's essential to get it through foods like eggs, lean meat, poultry, seafood, and soy."</p><p dir="ltr">A spinach omelet is a smart choice for a brain-forward breakfast because <a rel="noopener noreferrer" href="https://www.eatthis.com/what-happens-to-your-body-when-you-eat-eggs/" dir="ltr">egg yolks</a> and <a rel="noopener noreferrer" href="https://www.eatthis.com/spinach-side-effects/" dir="ltr">spinach</a> (as well as kale and corn) are good sources of lutein. "Lutein is the predominant carotenoid in the hippocampus, and lutein levels are associated with cognitive function," says Ward.</p><div dir="ltr">
											<div dir="ltr">
					 <span dir="ltr">5</span> 				</div>
						</div><h2>Maximize on magnesium.</h2><figure><img src="https://www.eatthis.com/wp-content/uploads/sites/4/2021/01/magnesium.jpg?quality=82&amp;strip=all&amp;w=640" alt="magnesium" width="640" height="469"><figcaption dir="auto">Shutterstock</figcaption></figure><p dir="ltr">Even if you have a great memory, you'll want to eat <a rel="noopener noreferrer" href="https://www.eatthis.com/best-foods-to-eat-for-magnesium/" dir="ltr">magnesium-rich foods</a>. The mineral is contained in every cell of the body and is critical for carrying out many important functions. And if you suffer from migraines, taking magnesium supplements or getting more of the mineral through food may ease your headaches, doctors say. Magnesium is important for brain health, too. "The mineral not only works within the brain for mood and cognitive support but also outside of the brain in blood vessels," says <strong dir="ltr">Trista Best, RD</strong>, a registered dietitian at <a rel="noopener noreferrer external nofollow" href="https://balanceone.com/" dir="ltr">Balance Once Supplements</a>. "It acts as a vasodilator to increase blood flow to the brain." Best recommends tofu, nuts, avocado, legumes, and dark chocolate as some excellent magnesium-rich foods to add to your diet.</p><div dir="ltr">
											<div dir="ltr">
					 <span dir="ltr">6</span> 				</div>
						</div><h2>Replace processed foods with whole foods.</h2><figure><img src="https://www.eatthis.com/wp-content/uploads/sites/4/2021/11/sweet-potatoes.jpg?quality=82&amp;strip=all&amp;w=640" alt="sweet potatoes" width="640" height="469"><figcaption dir="auto">shutterstock</figcaption></figure><p dir="ltr">You won't find one single food that's best to eat for optimum brain function. Instead, focus on eating a collection of plant-based whole foods, which should hopefully crowd out processed foods from your diet. "The negative effects of processed foods are far-reaching and likely affect our <a rel="noopener noreferrer" href="https://www.eatthis.com/popular-foods-supporting-mental-health/" dir="ltr">mental health</a>, inflammatory load, and cognitive health; all three are related and appear to be harmed by long-term consumption of processed foods," says <strong dir="ltr"><a rel="noopener noreferrer external nofollow" href="https://www.tiktok.com/@medicalsecrets?lang=en" dir="ltr">Anthony Kaveh</a>, MD</strong> of <a rel="noopener noreferrer external nofollow" href="https://www.medicalsecretsmd.com/" dir="ltr">MedicalSecretsMD.com</a>.&nbsp;"The best foods for brain health tend to mirror the best foods for heart health," says Dr. Kaveh, recommending foods like leafy greens, beans, olive oil, sweet potatoes, oranges, and whole grains.</p><div dir="ltr">
											<div dir="ltr">
					 <span dir="ltr">7</span> 				</div>
						</div><h2>Snack on walnuts.</h2><figure><img src="https://www.eatthis.com/wp-content/uploads/sites/4/2021/09/raw-walnuts.jpg?quality=82&amp;strip=all&amp;w=640" alt="raw walnuts" width="640" height="469"><figcaption dir="auto">Shutterstock</figcaption></figure><p dir="ltr">You're human; you're going to snack. So, make sure you munch on the right stuff. "Nuts, especially <a rel="noopener noreferrer" href="https://www.eatthis.com/secret-side-effects-eating-walnuts/" dir="ltr">walnuts</a>, are a great source of protein and healthy fats that improve memory. "They have omega-3 fatty acids and alpha-linolenic acid that clean brain arteries and hence, help promote brain health," says <strong dir="ltr">Mark Davis, MD</strong>, of the medical diagnostic lab <a rel="noopener noreferrer external nofollow" href="https://www.pacific-analytics.com/" dir="ltr">Pacific Analytics</a>. The enemies of your brain are fried foods, sugary products, and red meat if you overindulge. "These foods trigger <a rel="noopener noreferrer" href="https://www.eatthis.com/foods-for-inflammation-after-50/" dir="ltr">inflammation</a> that damages the blood vessels of your brain, which increases your risk of developing dementia and affecting cognitive abilities." Overeating or binge eating is detrimental to brain health, too, he says. "The diseases of overeating, diabetes, high blood pressure, and heart disease are believed to cause Alzheimer's and other brain illnesses."</p><p dir="ltr">For more ways to keep your brain youthful, avoid these <a rel="noopener noreferrer" href="https://www.eatthis.com/eating-habits-aging-you-by-a-decade/" dir="ltr">Eating Habits Aging Your Body By a Decade, Say Dietitians</a>.</p><div>Jeff Csatari</div><div dir="ltr">
							Jeff Csatari, a contributing writer for Eat This, Not That!, is responsible for
editing Galvanized Media books and magazines and for advising journalism
students through the Zinczenko New Media Center at Moravian University in Bethlehem, PA.															<a href="https://www.eatthis.com/author/jeff-csatari/" dir="ltr">Read
									more</a>
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We asked dietitians and other nutrition experts for tips on the best eating habits to adopt in order to prevent memory loss.

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Food

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Personal Development

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<p>Forgetting what you had for lunch or misplacing your keys doesn't mean you're losing your marbles. We all <a href="https://www.eatthis.com/best-supplements-for-memory-loss/">forget </a>stuff like the names of acquaintances we happen upon at the grocery store. </p>

<p>Memory issues to worry about involve those that interfere with normal daily life, which one in nine Americans aged 45 and older say they've experienced, according to research from the Centers for Disease Control and Prevention. Analyzing self-reported <a href="https://www.cdc.gov/mmwr/volumes/67/wr/pdfs/mm6727-H.pdf">survey data </a>, researchers found that 11% of those adults complained of more frequent confusion or <a href="https://www.eatthis.com/drinking-habits-for-memory-loss/">memory loss </a>within the previous 12 months, and 51% of those folks said <a href="https://www.eatthis.com/news-best-diet-for-brain-study/">cognitive decline </a>limited their ability to function. </p>

<p>While concerns about your memory should be discussed with your doctor, there are some things you can do to <a href="https://www.eatthis.com/popular-foods-improve-brain-health/">support good brain health </a>, memory, and cognitive functioning, and you can start by picking up a fork. </p>

<p>"It's becoming clear that a healthy diet can help create a healthy mind," says psychologist and registered dietitian <strong><a href="https://themidlifewhisperer.com/">Ellen Albertson </a>, RD, PhD </strong>. "A new field of study called <a href="https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626">nutritional psychiatry </a>is evolving to help understand how gut health and diet can have a positive or negative impact on mood and cognitive functioning." </p>

<p>To find out how, we asked dietitians and other nutrition experts for tips on eating habits you can adopt to stay sharp in body and mind. Read on, and for more on how to eat healthy, don't miss <a href="https://www.eatthis.com/best-juice-drink-every-day/">The #1 Best Juice to Drink Every Day, Says Science </a>. </p>

<p>Memory and cognitive function cannot be preserved by healthy eating alone, but foods like fatty fish and leafy greens are full of vitamins and nutrients that can help improve brain health, says psychiatrist <strong><a href="https://www.midcitytms.com/about/">Bryan Bruno </a>, MD </strong>, an assistant clinical professor of psychiatry at New York University School of Medicine. "The <a href="https://www.eatthis.com/omega-3-foods/">omega-3 fatty acids </a>in fish like salmon and cod are linked to decreased levels of beta-amyloid, helping prevent Alzheimer's disease by slowing the formation of harmful brain clumps," says the medical director of Mid-City TMS, a center focused on treating depression. "<a href="https://www.eatthis.com/major-effects-eating-leafy-greens/">Leafy greens </a>like broccoli, kale, and spinach are full of brain-boosting nutrients like vitamin K, folate, and lutein, slowing cognitive decline and improving brain function," Dr. Bruno says. </p>

<p>"The potential to boost mood and treat conditions including anxiety, depression, and Alzheimer's disease by altering the composition of the microbiome is huge," says the psychologist and dietitian Albertson, author of <em><a href="https://www.amazon.com/Rock-Your-Midlife-Transform-Yourself-ebook/dp/B09KMD4T7L/ref=sr_1_3?crid=2FNKCZY85MDJS&keywords=Rock+your+Midlife&qid=1644499349&s=books&sprefix=rock+your+midlife%2Cstripbooks%2C38&sr=1-3">Rock Your Midlife </a> </em>. You do that by consuming <a href="https://www.eatthis.com/prebiotic-foods/">prebiotics </a>, indigestible carbohydrate compounds (mostly fiber), which pass through your digestive tract and support the healthy bacteria in your gut. </p>

<p>"Prebiotics are found in a variety of plant foods from fruits and vegetables to beans, seeds, and grains," says Albertson. "Good choices include garlic, onions, leeks, asparagus, apples, bananas, legumes, tomatoes, soybeans, flaxseed, chicory root, barley, and oats." Other foods that help create a healthier microbiome are fermented foods such as yogurt, kefir, sauerkraut, and kombucha. Research shows that <a href="https://www.eatthis.com/secret-effects-drinking-green-tea/">drinking green tea </a>may also promote a well-balanced gut. </p>

<p>Among the best eating habits for avoiding memory loss is following the <a href="https://www.eatthis.com/mediterranean-diet-side-effects/">Mediterranean-style diet </a>, a pattern of eating that includes primarily plant-based foods such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, spices, and healthy fats like olive oil. "The Mediterranean diet pattern is <a href="https://academic.oup.com/advances/article/7/5/889/4616723">well-researched </a>and has been shown to help prevent cognitive decline and dementia," says registered dietitian nutritionist <strong>Mary Wirtz, MS, RDN </strong>, a consultant for the parenting website <a href="https://momlovesbest.com/">Mom Loves Best </a>. </p>

<p>The reason dietitians advocate <a href="https://www.eatthis.com/news-surprising-effects-eating-plant-based-foods/">plant-based diets </a>for brain health is that they are associated with lower blood sugar levels—that's because elevated glucose damages blood vessels that bring nutrient-rich blood to the brain. But that doesn't mean you need to eliminate animal foods. </p>

<p>Many animal foods are rich in choline, a nutrient similar to B vitamins, that benefits the brain. "Choline supports the hippocampus, that part of the brain that <a href="https://www.eatthis.com/best-drink-for-memory-loss/">stores memories </a>," says registered dietitian <strong>Elizabeth Ward, MS, RD </strong>, co-author of <em><a href="https://www.amazon.com/Menopause-Diet-Plan-Managing-Happiness/dp/0593135660">The Menopause Diet Plan </a> </em>. "Estrogen is necessary for choline production and research suggests that dietary choline requirements increase after menopause. The body makes choline, but not enough, so it's essential to get it through foods like eggs, lean meat, poultry, seafood, and soy." </p>

<p>A spinach omelet is a smart choice for a brain-forward breakfast because <a href="https://www.eatthis.com/what-happens-to-your-body-when-you-eat-eggs/">egg yolks </a>and <a href="https://www.eatthis.com/spinach-side-effects/">spinach </a>(as well as kale and corn) are good sources of lutein. "Lutein is the predominant carotenoid in the hippocampus, and lutein levels are associated with cognitive function," says Ward. </p>

<p>Even if you have a great memory, you'll want to eat <a href="https://www.eatthis.com/best-foods-to-eat-for-magnesium/">magnesium-rich foods </a>. The mineral is contained in every cell of the body and is critical for carrying out many important functions. And if you suffer from migraines, taking magnesium supplements or getting more of the mineral through food may ease your headaches, doctors say. Magnesium is important for brain health, too. "The mineral not only works within the brain for mood and cognitive support but also outside of the brain in blood vessels," says <strong>Trista Best, RD </strong>, a registered dietitian at <a href="https://balanceone.com/">Balance Once Supplements </a>. "It acts as a vasodilator to increase blood flow to the brain." Best recommends tofu, nuts, avocado, legumes, and dark chocolate as some excellent magnesium-rich foods to add to your diet. </p>

Replace processed foods with whole foods.

<p>You won't find one single food that's best to eat for optimum brain function. Instead, focus on eating a collection of plant-based whole foods, which should hopefully crowd out processed foods from your diet. "The negative effects of processed foods are far-reaching and likely affect our <a href="https://www.eatthis.com/popular-foods-supporting-mental-health/">mental health </a>, inflammatory load, and cognitive health; all three are related and appear to be harmed by long-term consumption of processed foods," says <strong><a href="https://www.tiktok.com/@medicalsecrets?lang=en">Anthony Kaveh </a>, MD </strong>of <a href="https://www.medicalsecretsmd.com/">MedicalSecretsMD.com </a>. "The best foods for brain health tend to mirror the best foods for heart health," says Dr. Kaveh, recommending foods like leafy greens, beans, olive oil, sweet potatoes, oranges, and whole grains. </p>

<p>You're human; you're going to snack. So, make sure you munch on the right stuff. "Nuts, especially <a href="https://www.eatthis.com/secret-side-effects-eating-walnuts/">walnuts </a>, are a great source of protein and healthy fats that improve memory. "They have omega-3 fatty acids and alpha-linolenic acid that clean brain arteries and hence, help promote brain health," says <strong>Mark Davis, MD </strong>, of the medical diagnostic lab <a href="https://www.pacific-analytics.com/">Pacific Analytics </a>. The enemies of your brain are fried foods, sugary products, and red meat if you overindulge. "These foods trigger <a href="https://www.eatthis.com/foods-for-inflammation-after-50/">inflammation </a>that damages the blood vessels of your brain, which increases your risk of developing dementia and affecting cognitive abilities." Overeating or binge eating is detrimental to brain health, too, he says. "The diseases of overeating, diabetes, high blood pressure, and heart disease are believed to cause Alzheimer's and other brain illnesses." </p>

<p>For more ways to keep your brain youthful, avoid these <a href="https://www.eatthis.com/eating-habits-aging-you-by-a-decade/">Eating Habits Aging Your Body By a Decade, Say Dietitians </a>. </p>

The Best Eating Habits for Memory Loss, Say Experts — Eat This Not That

Diet Brain

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