Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and chose healthy fats, such as olive oil or canola, rather than saturated fats.
Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following:
Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta-carotene. Research suggests these plant-based foods may help slow cognitive decline.
Fatty fish. Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer's disease.
Berries. Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory.
Tea and coffee. The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost. Caffeine might also help solidify new memories, according to other research.
Walnuts. Nuts are excellent sources of protein and healthy fats, and one type of nut, in particular, might also improve memory. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which helps lower blood pressure and protects arteries. That's good for both the heart and brain.
Incorporating many of these foods into a healthy diet on a regular basis can improve the health of your brain, which could translate into better mental function.Courtesy: Harvard Medical School Publications