While it's still not clear if there's a direct link between what you eat and cognitive impairment, there are a few dietary factors that have been associated with a reduced risk for diseases like Alzheimer's, including: 

• Eating plenty of fruits and vegetables
• Consuming foods with healthy omega-3- fats, like fish
• Enjoying foods high in saturated fats in moderation
• Avoiding snacks with processed sugar and cholesterol

Including brain-boosting foods in your diet can help contribute to cognitive health and overall well-being. Here are a few tasty ingredients you can add to your next meal for a healthy mind:

1. Salmon

Rich in omega-3 fatty acids, fatty fish like salmon, trout, and sardines are essential for brain health. Omega-3s contribute to the structure of brain cells and may help improve cognitive function. They're also rich in vitamin B-12, an important vitamin for regulating mood and other brain functions. 

2. Blueberries

Blueberries are extraordinarily nutrient-dense and packed with antioxidants, which may delay brain aging and protect against oxidative stress. They're also surprisingly low in calories and sugar, with a full cup of blueberries clocking in at just about 80 calories and 14 grams of sugar.

3. Citrus

High in vitamin C, citrus fruits like oranges and lemons are known for their antioxidant properties. They're also high in folate (vitamin B-9), which is a nutrient used in the formation of neurotransmitters. 

4. Broccoli

Broccoli and other leafy greens like kale, spinach, and collards are rich in antioxidants and vitamin K, which has been linked to better memory and cognitive performance. Some animal studies have also shown that sulforaphane and kaempferol, compounds found in broccoli, helped reduce the impact of brain injury and neural inflammation. 

5. Nuts

Nuts like walnuts, almonds, hazelnuts, and peanuts are high in plant-based omega-3 fatty acids and antioxidants, as well as a good source of mono and polyunsaturated fats. Be careful not to snack too much though, since nuts can be surprisingly calorie dense. A small 1-ounce serving of walnuts can have over 180 calories and 18 grams of fat. 

6. Legumes 

Legumes, including beans, lentils, and chickpeas, are great sources of vitamins, minerals, folate, omega-3 fatty acids, and antioxidants. Low in fat and high in fiber and protein, they're a filling addition to any meal. 

The Bottom Line

While there's no one magic bullet superfood, a varied and well-balanced diet can help make sure your body and brain get the nutrients they need to stay healthy.