Through neuroplasticity, our brains are continuously changing and learning as we age. It’s not surprising that what we eat has a big impact on the health of our brains, and certain food groups deserve extra attention when it comes to supporting our gray matter.

Here are two food groups that are scientifically linked to improved memory and cognition.

Omega-3 fatty acids

These polyunsaturated fats are rich in eicosapentaenoic acid and docosahexaenoic acid which boost cognition and ensure the fluidity of cell membranes throughout the body. They specifically support memory by maintaining brain volume in the hippocampus as we age. Great sources of omega-3 fatty acids include fish, nuts, chia seeds, and flax seeds.

Polyphenols

These plant-based dietary antioxidants are found abundantly in berries and have been shown to slow cognitive decline. One study found that adults who frequently ate blueberries and strawberries had the slowest rate of cognitive decline across all subjects. Polyphenols are also great for heart health, so snack on berries regularly for a health boost!

As the famous saying goes, “let thy food be thy medicine,” so if you’re looking to protect your brain, memory, and overall health, make sure you’re getting plenty of omega-3 fatty acids and polyphenols in your daily diet!