12 Brain-Healthy Foods That Will Help Protect Your Memory and Cognition

Research shows that the various plant compounds in berries—such as anthocyanins, caffeic acid, catechins, and quercetin—may help improve signaling pathways in the brain linked to inflammation, cell survival, neuronal communication, and neuroplasticity (the ability of the brain to adapt to changes). Plus, they taste great and make for a great sweet treat.

One serving: ½ cup berries

Aim for: At least 2 servings per week

Try it: Berry, Chia, and Mint Smoothie

“Dark chocolate is full of antioxidants, flavonoids, and has a bit of caffeine as well,” says Avena. “Just like berries, the antioxidants in dark chocolate can fight inflammation and improve cell signaling in the brain.” Aim for chocolate that contains at least 70% cocoa or higher to get the most out of the snack.

One serving: 1 ounce

Servings to aim for: Enjoy as an occasional treat

Try it: The Absolute Best Dark Chocolate Bars