Many people find themselves forgetting things as they age. According to the U.S. Centers for Disease Control and Prevention, one in nine U.S. citizens 45 years of age or older are losing their memory and experiencing thinking declines. This cognitive decline is often one of the first signs of Alzheimer’s or dementia. The study states that “confusion and memory loss” is not a natural part of aging but a sign that other issues may be present.

Experts say that at the first sign of memory loss or confusion, the person should talk to their health care professional. They may conduct some tests, evaluate the current symptoms, discuss treatment options and medication. They may also choose to take memory enhancer supplements.

While all those that have memory lapses are going to be diagnosed with Alzheimer’s, but it is a sign that something is not right.

Can Changing Your Diet Help Fight Memory Loss and Cognitive Function?

What we put in our body affects how our body functions. There are a wide variety of foods that have proven positive effects on brain health which include:

  • Oily fish like salmon, mackerel, tuna, herring, and sardines. They are rich in omega-3s, which help the blood flow in the brain and aids cognition.
  • Dark Chocolate contains cocoa and flavonoids. Flavonoids are good for the brain because it encourages neuron and blood vessel growth while stimulating blood flow. Some research studies show that flavonoids have reversed memory issues in snails. NOTE: the product must have at least 70% cocoa for the best results.
  • Berries also contain flavonoid antioxidants that are good for the brain because they reduce inflammation and oxidative stress. The best berries include strawberries, blackberries, blueberries, and mulberries.
  • Nuts and seeds are a great source of healthy fats and proteins. They also contain omega-3 fatty acids, vitamin E, and antioxidants. Those that eat nuts have better brain function as they age. Nuts and seeds with the highest level of vitamin E include sunflower seeds, almonds, and hazelnuts.
  • Whole grains are great for cognition because they are also high in vitamin E. Whole-grain rich foods include brown rice, oatmeal, whole grain pasta, whole-grain bread, and barley.
  • Coffee is rich in antioxidants and supports brain health. One study found that lifelong consumption of coffee reduced the risk of having a stroke, Parkinson’s disease, Alzheimer’s disease, and cognitive decline.
  • Avocados are a source of healthy unsaturated fats, which can reduce blood pressure. High blood pressure can contribute to memory issues. Other foods rich in unsaturated fats include almonds, cashews, chia seeds, walnuts, and fish.
  • Peanuts have a great nutrition profile. They contain unsaturated fats and protein, high levels of vitamin E, and resveratrol, which helps protect against cancers, inflammation, and neurological diseases.
  • Eggs are rich in Vitamin B-6, B-12, and folic acid. These vitamins prevent brain shrinkage and delay the onset of cognitive issues.
  • Cruciferous vegetables like broccoli are rich in fiber and nutrients and contain vitamin C and healthy flavonoids. Other cruciferous vegetables include brussel sprouts, cabbage, cauliflower, kale, and turnips.
  • Soy products are rich in polyphenols, which reduce the risk of dementia and aid cognitive abilities.

If you find yourself becoming a bit forgetful, take your supplements and eat a diet rich in the foods listed above.