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What Types of Food Help With Memory?

people holding  vegetables

Here's some helpful information from our good friends at Senior Living Experts.

There are many factors that play a role in brain health. Some of these factors include physical activity, genetics, and overall maintaining a healthy lifestyle. One of the most important factors is your diet.

It is important to make sure you are eating “the rainbow,” which means that you should be eating different-colored fruits and vegetables every day. However, some fruits and vegetables are better for your brain health than others.

Berries, Cherries, and Raspberries...Oh My!

Berries are not only a great source of vitamins, minerals, and fiber, but they improve memory. A study conducted by Subash, et al. demonstrated that both younger and elderly people who regularly ate blueberries saw an improvement in cognitive function. They found that key areas in the brain received more blood flow. Additionally, memory and attention were both improved.

Darker-colored berries are best to eat, such as blackberries and blueberries. These berries are easy to put in breakfast smoothies, oatmeal, or as a quick snack.

Omega-3 Fatty Acids

Omega-3 fatty acids have many brain health and nervous system benefits.

Some of these include:

● Importance in the function and structure of nerve cells

● Improving memory

● Aids in neuron communication

● May help prevent depression and anxiety

Our bodies cannot make omega-3’s on its own, so it is important to get this through our diet. Some foods that are high in omega-3 fatty acids include salmon, herring, oysters, sardines, flax seeds, chia seeds, and walnuts. If you need a quick way of getting Omega-3’s in your diet, you can make smoothies with flax or chia seeds in them. You can also make your own trail mix with walnuts added.

Eat Your Veggies

Often, we dreaded eating vegetables as a child, but now it is important to eat them to maintain healthy cognitive function. Every vegetable has its benefits, however, dark-green, leafy vegetables are most important for brain health. These vegetables include broccoli, spinach, and kale.

These vegetables are delicious when they are cooked, mixed in salads, or put in smoothies. You can also eat raw broccoli with ranch...a classic, favorite.

There are a variety of other foods that are important for brain health, but these are three at the top. Take a look at this list of superfoods. Although the term “superfood” was originally used as a marketing tactic, the list of nutrients and health benefits does accurately reflect the name “superfood.”

Our partners at Senior Living Experts recommend implementing these foods into your diet, as they are so important for brain health and cognitive function. If you have any more questions or need help finding senior living options, call Senior Living Experts at 773-231-7212 or visit

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