Foods That Support Your Memory and Brain

If you're feeling forgetful, it could be due to a lack of sleep - or a number of other reasons - including genetics, level of physical activity, lifestyle and environmental factors. However, there's no doubt that diet also plays a role in brain health.

The best menu for supporting memory and brain function encourages good blood flow to the brain — much like what you'd eat to nourish and protect your heart. Research shows that a Mediterranean diet may help keep aging brains sharp, and a growing body of evidence links foods included in the Mediterranean diet with better cognitive function, memory and alertness. Here are some foods to get you on your way to better brain health:

Adequate Vegetables

You're not likely to forget this message. Getting lots of vegetables, especially cruciferous ones like 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. A broccoli stir-fry also is an excellent option for lunch or dinner.

Berries

Especially dark ones such as blackberries, blueberries and cherries, are a source of anthocyanins - the same flavonoids found in tea, dark chocolate and wine - that may support memory function. Enjoy a handful of berries or pitted cherries for a snack, on top of yogurt, mixed into cereal or baked into an antioxidant-rich dessert. You can reap these benefits from fresh, frozen or dried berries and cherries. Just make sure the dried ones don’t have too much added sugar.

Omega-3 Fatty Acids

Essential for good brain health, omega-3 fatty acids, docosahexaenoic acid, or DHA, in particular, may help improve memory. Seafood, algae and fatty fish — including salmon, bluefin tuna, sardines and herring — are some of the best sources of DHA. Substitute fish for other meats once or twice a week to get a healthy dose. Grill, bake or broil fish for optimal 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 or supplementation with your doctor or registered dietitian nutritionist. You can get DHA omega-3 fatty acids from fish oil, seaweed or microalgae supplements.

Walnuts

Well known for having a positive impact on heart health, walnuts also may improve brain 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.

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.