You’ve likely heard the adage, “You are what you eat.” Well, if what you’re eating is highly processed foods and sugar-rich recipes, you are likely wreaking havoc on your health. We all know that eating fatty foods high in trans and saturated fat is bad for our hearts. But did you know these types of meals have a negative impact on the brain, too?

Multiple research studies prove that eating well is the best way to protect ourselves from aging badly. While it’s most important to maintain good nutritional habits, leaning towards high fiber, oxidant-rich foods, and lean protein is something we can all benefit from. 

According to a study published in Nature, “observational studies have shown that adherence to a Mediterranean-style or similar diet is associated with a reduced risk of stroke and dementia, and a randomized trial showed that a Mediterranean diet significantly reduced the risk of stroke by almost 40% .”

What is the Mediterranean Diet? 

Based on the healthy diets of people living by the Mediterranean Sea (Italians, Greeks, and  Spaniards), this way of eating focuses on healthy fats (i.e. olive oil), fruits and vegetables, nuts, fish, and whole grains. This diet includes spices instead of salt, low amounts of dairy and poultry, limited intakes of red meat, and no processed foods.

With that in mind, here are 5 memory-boosting foods recommended by The Mayo Clinic to pile on your plate.

1. Whole Grains and Legumes Oats, whole-grain quinoa, brown rice, chickpeas, sweet potatoes, and whole wheat are optimum choices for brain health. They all fall into the complex carbohydrate category, which means they provide a consistent supply of glucose, a sugar needed for efficient brain cell operation. These food are packed with folate, an essential B vitamin that plays an important role in brain health.  
   
   
2. Vegetables Mama always told us to “eat our vegetables,” and now we know why. They’re chock full of vitamins and nutrients that protect our hearts and our brains. When choosing the best veg to pack your plate, opt for dark, leafy greens. They’re filled with disease-fighting antioxidants, which means they reduce inflammation. They’re also good at improving blood flow to the brain, which can help boost memory. Beets are another fab veggie find. A tasty and gorgeous addition to any salad, their nitrate-rich content can help dilate our blood vessels. This can boost blood flow to the brain. Enough said.
   
   
3. Seafood The fattier the better when it comes to eating brain-boosting fish. That’s because these large sea creatures are high in omega-3 fatty acids, which have been proven again and again to protect both our hearts and our brains. According to the Mayo Clinic, eating these types of fish one to two times a week can improve memory. Shellfish have benefits, too. The memory-enhancing vitamin B12 is found in oysters, clams, and shrimp, for instance.
   
   
4. Fruits When it comes to fruit, some are more effective at promoting cognitive health than others. Prioritize antioxidant-rich berries when choosing your next whole grain cereal topping – they’ve been proven to protect the brain and delay (or possibly prevent) premature aging and diseases like dementia. The resveratrol in grapes can boost memory while the lycopene and high water content in watermelon can improve mental energy.
   
   
5. Healthy Fats Olive oil is a clear winner when you’re looking at cognitive-boosting cuisine. Choose extra virgin when you’re out shopping because it boasts the highest levels of inflammation- and disease-fighting antioxidants. Another bonus: the monosaturated fat found in olive oil can help lower LDL (a.k.a. bad) cholesterol. Nuts are another brain booster. Known to be high in  omega-3s (the same fatty acid we talked about earlier in our seafood section), these are especially helpful for keeping our blood pressure in check and improving blood flow.

Now that you know what to eat, try planning a few meals for the week ahead. Prepping in advance makes it much easier to stick to healthy eating. We suggest cutting up veggies and keeping them in air-tight containers for quick and easy snacking.