Healthy foods that boost brain power and memory

A healthy diet that includes some common brain-supporting foods can help maintain sharp memory and focus, according to nutrition experts.

Here is a list of some of the best foods to support brain health:

Walnut 

Nuts are one of the most versatile natural foods, as they are full of protein and healthy fats, but a study conducted by researchers from the University of California revealed that consuming walnuts in particular contributed to achieving better results in cognitive tests.

Walnuts are known to be rich in a type of omega-3 fatty acid, called alpha-linolenic acid (ALA), which provides a double health benefit, including lower blood sugar levels. 

Tea and coffee

A study, published in the Journal of Nutrition, found that caffeine intake enhances mental function test scores.

Research conducted by Johns Hopkins University revealed a unique link between caffeine intake and memory enhancement, as participants in the experiment showed an improvement in short-term memory.

However, it is important to avoid excessive caffeine intake, as it can lead to a fast or irregular heartbeat and breathing difficulties.

Berries

It has brain-boosting properties due to its antioxidant and anti-inflammatory effects.

A study conducted at Brigham and Women's Hospital at Harvard University found that women who ate blueberries and strawberries two or more times each week could delay memory decline by up to two and a half years.

Fatty fish

Regular consumption of fatty fish, such as salmon, cod or tuna, has been linked to lower blood levels of beta-amyloid, the protein that forms harmful clumps in the brains of Alzheimer's patients.

Leafy vegetables

Harvard researchers say that regularly eating leafy greens, such as kale, spinach and cauliflower, may help slow cognitive decline due to their high content of vitamin K, lutein, folate and beta-carotene.

tomatoes

Another potential brain booster could be tomatoes. They're full of a chemical called lycopene, which studies suggest may help protect against diseases like dementia.

pumpkin seeds

It is considered a powerful source of nutrients that can contribute significantly to brain health. It is rich in zinc, an essential mineral for enhancing memory and improving cognitive skills.

Pumpkin seeds also contain magnesium, B vitamins, and even tryptophan, the serotonin hormone that makes you feel happy.