6 best foods for brain health, memory: Fish, berries, greens & more

Foods such as berries, greens and nuts can improve brain health and memory. (Photos via Getty Images) This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.

“You are what you eat” isn’t just an old adage — it’s the truth when it comes to your brain.

Foods that raise your low-density lipoprotein (LDL) cholesterol, such as saturated and trans fats, not only clog your arteries and affect your heart, but are also bad for your brain.

Over time, a diet heavy in LDL can negatively affect your brain health and memory due to a buildup of beta-amyloid plaques in your brain.

However, if you maintain a diet that focuses on poly and monounsaturated fats, you’ll be doing yourself a favour in the short and long term.

Read on to learn some of the best foods that science says will boost your memory and brain health over time. Fatty fish, like salmon, helps develop brain cells. (Photo via Getty Images) Fatty fish

Fatty fish almost always tops the list for brain-healthy foods. Why? Fatty fish are treasure troves of omega-3 fatty acids, which are healthy fats that have been linked to lower levels of beta-amyloid plaques that form damaging clumps in the brain.

Omega-3 fatty acids also play a vital role in your nervous system, accounting for half the fat that makes up your brain . These fats help develop brain cells, making them a vital part of learning and memory.

Here are some excellent fatty fish options that are rich in omega-3s: Salmon

Canned light tuna

Atlantic mackerel

Herring

Sardines

Cod

Trout

Pollock

Whole grains are rich in vitamin E, an antioxidant that protects your brain cells from oxidative stress. (Photo via Getty Images) Whole grains

Whole grains are rich in vitamin E, an antioxidant that protects your cells from oxidative stress to which the brain is highly susceptible. Oxidative stress contributes to memory degeneration later in life, but high levels of vitamin E have been associated with better brain performance .

You can incorporate whole grains into your diet by replacing refined carbohydrates like breakfast cereals, white rice and white bread with whole grains such as: Vitamin K, found in leafy green vegetables, slows the effects of cognitive decline and are excellent for brain health. (Photo via Getty Images) Vitamin K, beta carotene, lutein and folate are beneficial nutrients found in leafy green vegetables. that these nutrients help slow the effects of cognitive decline and are excellent for brain health.

In fact, just a 160-gram serving of broccoli will deliver more than 100 per cent of your daily recommended intake of vitamin K — which has been when consumed in high doses. Nuts are rich in nutrients that aid memory and benefit your brain. (Photo via Getty Images) A diet rich in nuts has been linked to later in life and contributes to a . Coffee can protect your brain against Parkinson’s and Alzheimer’s. (Photo via Getty Imsges) Dr. Donald Weaver, , published a study in that found a correlation between certain roasting processes and a decreased risk of Alzheimer’s and Parkinson’s disease.

Additionally, reasonable coffee consumption has been linked to several , including a reduced risk of heart disease, protection against certainand reduced . Berries increase brain elasticity and reduce inflammation. (Photo via Getty Images) Not only do the powerful antioxidants found in dark-skinned berries help , but they’ve also been shown to by:

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