Which foods improve cognition

The brain is a very important organ. It's the control center of your body and allows you to move, think, feel, breathe and more. Because the brain has such a big job, it's imperative that we provide it with an abundance of fuel and nutrients to help it function properly and stay healthy.

The foods we eat play a huge role in the structure and health of our brains. Research shows that foods rich in vitamins, minerals, antioxidants, flavanols, polyphenols and omega-3 fatty acids can help protect your brain. They can help to improve memory, concentration and overall brain health. Additionally, research has shown that following the MIND diet , a mashup of the Mediterranean diet and the DASH diet that promotes eating specific brain-healthy foods, can help reduce your risk of Alzheimer's disease and dementia.

Many of the foods we've included here are also on the MIND diet's list of best brain foods. Here are six things you should be eating for better brain health. Leafy greens, such as kale and spinach, are packed with nutrients, including vitamin K, beta carotene a precursor to vitamin A , folate and vitamin E.

Vitamin E is an antioxidant that protects the cells from free radical damage and has been linked to preventing cognitive decline in the aging population. Vitamin K and beta carotene have also been linked to improving brain health by helping to prevent memory loss and improve cognition. Increasing your intake of leafy greens doesn't have to be hard. You can try adding a handful of greens when preparing a smoothie or adding a serving of greens to your favorite casserole recipe. 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 is finding the Mediterranean Diet may help keep aging brains sharp, and a growing body of evidence links foods such as those in the Mediterranean diet with better cognitive function, memory and alertness. Eat your veggies.

You're not likely to forget this message. Getting adequate vegetables, especially cruciferous ones including 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. Broccoli stir-fry also is an excellent option for lunch or dinner. However, further studies are needed before doctors can recommend ginseng to enhance brain function. Some of the foods contain compounds such as healthful fatty acids, which can help improve the structure of brain cells called neurons.

Other compounds, such as sugars and saturated fats, may damage brain cell structures. Drinking celery juice on an empty stomach is touted as a detox and weight loss strategy, but there is no evidence to support this. Learn more. New research finds that a high dietary intake of alpha-linolenic acid, a type of fatty acid found in plants, may decrease overall mortality risk.

Nectarines are high in vitamin C and may reduce blood pressure, boost immunity, and improve skin health. Capsicum is the genus to which all chili peppers and bell peppers belong. Learn more about their health benefits. What are the benefits of fish oil for men? Read on to discover some of the potential benefits and risks of fish oil for men. Oily fish. Share on Pinterest Oily fish contains omega-3 that can help boost brain health. Dark chocolate. Nuts and seeds.

Share on Pinterest Nuts and seeds are a plant-based source of healthful fats and proteins. Whole grains. Share on Pinterest Broccoli and other cruciferous vegetables are rich in fiber and nutrients. Soy products. Supplements for brain function. Latest news Scientists identify new cause of vascular injury in type 2 diabetes. Extra-virgin is the least processed oil containing the highest levels of protective antioxidant compounds. Nuts , like the walnut, are a source of omega-3 fatty acids, which lowers triglycerides, improves vascular health, helps moderate blood pressure and decreases blood clotting.

Herbs or seeds Cocoa seeds are a rich source of flavonoid antioxidants, which are especially important in preventing damage from LDL cholesterol and protecting arterial lining, as well as preventing blood clots.

Cocoa also contains arginine, a compound that increases blood vessel dilation. A recent study conducted by researchers from Harvard Medical School found that seniors who drank two cups of cocoa daily for a month had improved blood flow to the brain and performed better on memory tests. Rosemary and mint are in the same herb family. Rosemary has been shown to increase blood flow to the brain, improving concentration and memory. Peppermint aroma has been found to enhance memory.

Sesame seeds are a rich source of the amino acid tyrosine, which is used to produce dopamine, a neurotransmitter responsible for keeping the brain alert and memory sharp. Sesame seeds also are rich in zinc, magnesium and vitamin B-6, other nutrients involved in memory function. Those who took saffron capsules for 16 weeks presented significantly better cognitive function on average than patients on a placebo. For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place.