As we age, our brains undergo changes that can lead to memory loss or cognitive decline. However, research suggests that a healthy diet rich in certain nutrients can help reduce the risk of cognitive decline and keep the brain sharp.

Here are ten foods to add to your diet to boost brain health:.

1. Blueberries

Blueberries are loaded with antioxidants called anthocyanins, which are thought to protect the brain from oxidative stress and inflammation. Eating blueberries has been shown to improve cognitive function and delay age-related memory decline.

2. Fatty Fish

Fatty fish, such as salmon, trout, and sardines, are high in omega-3 fatty acids. These essential fatty acids are vital for brain function and have been linked to a lower risk of dementia and cognitive decline.

Studies have also shown that omega-3 supplements may improve memory and cognitive function in older adults.

3. Dark Chocolate

Dark chocolate contains flavonoids, which are powerful antioxidants that may improve blood flow to the brain and boost cognitive function. Eating dark chocolate has also been associated with reduced inflammation and improved mood.

4. Nuts and Seeds

Nuts and seeds are excellent sources of vitamin E, a nutrient that has been linked to a reduced risk of Alzheimer’s disease and cognitive decline.

Walnuts, in particular, are high in omega-3 fatty acids and have been shown to improve cognitive function.

5. Turmeric

Turmeric is a spice that contains curcumin, a compound with anti-inflammatory and antioxidant properties. Curcumin has been shown to improve memory and reduce the risk of age-related cognitive decline.

Adding turmeric to your food or taking a curcumin supplement may help protect your brain as you age.

6. Avocado

Avocado is a good source of vitamin E and healthy monounsaturated fats, both of which are important for brain health. Studies have shown that avocados may improve cognitive function and reduce the risk of age-related cognitive decline.

7. Leafy Greens

Leafy greens, such as spinach, kale, and collard greens, are rich in nutrients like vitamin K, folate, and beta-carotene that are important for brain health.

Eating leafy greens has been linked to improved cognitive function and a reduced risk of dementia.

8. Berries

Berries, such as strawberries, raspberries, and blackberries, are packed with antioxidants and other nutrients that protect the brain from oxidative stress and inflammation.

Eating berries has been shown to improve cognitive function and delay age-related memory decline.

9. Whole Grains

Whole grains like brown rice, quinoa, and oatmeal are rich in nutrients like vitamin E, fiber, and complex carbohydrates that are essential for brain health.

Eating whole grains has been linked to improved cognitive function and a reduced risk of dementia.

10. Eggs

Eggs are a good source of choline, a nutrient that is important for brain development and cognitive function. Studies have shown that eating eggs may improve memory and cognitive performance in older adults.