While eating healthy won’t unlock a secret part of your brain, nutritionists say it’s the best way to stay sharp. 

An article published by Harvard Medical School states that the best brain foods are the ones that protect both your heart and blood vessels. Similarly, a 2018 report from the Global Council on Brain Health reported heart-healthy foods are also good for the brain.

But what makes a certain food good for your body and brain? – Antioxidants, healthy fats, vitamins and minerals. These ‘superfoods’, as the media calls them, fall into five main categories: fruits, vegetables, legumes, nuts, and fish.  

The Mediterranean diet – consisting exclusively of these five food groups, has been coined the healthiest diet out there. A study examining the health benefits in middle-aged adults showed that lower adherence to the diet was associated with Alzheimer’s disease indicators. 

Meanwhile, following the healthy regimen and eating a fair share of brain foods seems to have the opposite effect. Previous trials have linked the Mediterranean-style diet to a lower risk of cognitive decline and dementia. 

On that note, here are the foods proven to promote a healthy mind: 

Blueberries

The bright blueberry gets its color from flavonoids, a compound that helps improve memory. Other berries such as strawberries and blackberries also contain high amounts of flavonoids. 

Walnuts

Nuts are a great source of protein and healthy fats. Walnuts are especially beneficial – as they might have the ability to improve memory. A study out of UCLA reported that those who consumed more walnuts had improved cognitive test scores.

Leafy Greens

Kale, spinach, collards, and broccoli are all considered the youth potion of brain foods, said to slow our minds’ aging process. A report published in the journal Neurology found that a diet containing one serving of leafy greens daily was associated with slower cognitive decline.

Fatty Fish

Containing an abundant amount of omega-3 fatty acids and unsaturated fats – fatty fish is considered excellent brain food. Salmon, cod, and canned tuna are all great options. If you are not a big fish fan, you can ask your doctor about taking omega-3 supplements. 

Coffee & Tea

This one might come as a shock, but the short-term effects of your morning coffee may have long-term benefits. A study published in The Journal of Nutrition found that those who drank coffee or tea showed lower levels of cognitive decline. 

While a miracle food might not exist, sticking to the good stuff is your best option to feed a healthy mind. To read up on some more nutrient-rich food options, check out this article from Eating Well.