Have you ever wondered which foods are the most beneficial to your memory? Watch this video to learn about nine foods experts believe will maintain the health of your overall body, including your brain. Although no food may prevent diseases like Alzheimer's, consuming the foods listed below may lessen some risk factors for developing brain and heart foods.

Dark Green Leafy Vegetables

According to Martha Clare Morris, cruciferous vegetables are excellent vitamin E and folate providers. For instance, one-half cup of cooked spinach provides 13 percent of the daily value for vitamin E and 33 percent of the folate requirement. It is not entirely understood how folate may protect the brain, but one possible mechanism is that it reduces the amount of amino acid known as homocysteine in blood. Folic acid assists in the breakdown of homocysteine, which may help prevent damage to nerve cells in the brain that high amounts of homocysteine may cause.

Research has also shown a correlation between elevated levels of homocysteine and an increased likelihood of developing heart disease. You may make a side dish out of dark leafy vegetables by steaming or sautéing them, adding them raw to smoothies, using them as the foundation for a salad, or incorporating them into soups made with broth.

Vitamin E-rich Plant-based Foods

Dr. Morris noted that studies only found a benefit from eating vitamin E-rich foods, not from taking vitamin E tablets. Memory-impairing brain illnesses may be partially prevented by supplementing with vitamin E, a potent antioxidant. Alzheimer's, ALS, and Parkinson's are just a few such conditions. Despite contradictory study results, vitamin E may have some useful effects. First, in a series of events leading to dementia, Alzheimer's disease is defined by the slow loss of neurons in specific brain areas.

Vegetable oils are versatile cooking oils that may be used for various purposes, including sautéing and roasting vegetables and preparing homemade salad dressings and marinades.

Avocado

The findings of a study that Dr. Morris and her fellow researchers carried out indicated that eating foods that are high in vitamin E, such as avocado, which is also strong in the antioxidant powerhouse vitamin C, is connected with a decreased chance of getting Alzheimer's disease. Avocados are so versatile that they may be used in almost any dish. The following are some of how you may integrate them into your diet:

• Toast topped with mash
• Chopped in salads
• As a substitute for cheese on sliced sandwiches
• Typically found in smoothies
• Sprinkled on eggs

Fish

Docosahexaenoic acid is one of the omega-3 fatty acids that may be found in abundance in fatty fish such as salmon, mackerel, and tuna. Other fish also contain significant amounts of these heart-healthy fats. According to Dr. Morris, "In the brain, DHA appears to be particularly critical for the regular functioning of neurons."

Another advantage is that increasing one's consumption of fish leads to a reduction in the consumption of red meat and other sources of protein that are rich in saturated fats, which are known to block arteries. When baked, broiled, pan-seared, or grilled instead of being battered and fried, fish prepared from fresh, frozen, or canned can be considered a healthy alternative.

Sunflower Seeds

Additionally, seeds, such as sunflower seeds, are excellent dietary sources of vitamin E. Sunflower seeds that have been dry-roasted provide about half of the amount of vitamin E that is suggested to be consumed daily in only one ounce. You may boost your brain by eating oatmeal with them, sprinkling them on top of salads or cooked veggies, or mixing them into smoothies.

Peanuts and Peanut Butter

Peanuts and peanut butter both contain a significant amount of vitamin E and are a good source of healthy fats, even though they both have a high total fat content. If taken in moderation and in a manner that does not result in unwelcome weight gain, these foods can promote cardiovascular and neurological health and normal function. In addition to walnuts, the mix might also benefit from adding almonds and hazelnuts. You may make a pleasant snack by combining peanut butter and sliced apples, or you can sprinkle chopped peanuts over salad or veggies that have been cooked.

Berries

A study conducted in 2018 concluded that flavonoid-rich berries, such as blackberries, blueberries, and raspberries, may provide some degree of protection against the cognitive impairment associated with advancing age. The report's authors recognize the need for more research on humans and the fact that the impact has been established in animals more convincingly.

Other foods that were taken into consideration for the assessment were citrus fruits and green tea. They also include flavonoids, which lower inflammation and contribute to cognitive advantages. Flavonoids may be found in berries.