As we age our brain cells can start to decline causing memory and cognitive skills to suffer. Focusing on foods and habits that boost your brain health NOW will help slow this process down and help prevent diseases such as dementia and Alzheimer’s.

• Fish- Eating fish like tuna and salmon once a week has been shown to slow a decline in those suffering with the Alzheimer’s gene thanks to the high content of omega 3 DHA fatty acid. Low levels of this have been linked to depression and cognitive decline.

• Blueberries – Packed with antioxidants, blueberries are seen to protect sensitive brain cells from harmful free radicals.

• Nuts – All nuts offer brain benefits thanks to the combination of omega 3 fatty acids, vitamin E and antioxidants. (Suggested measure = 1 ounce, 5 days per week).

• Beans – These are natural brain boosters containing B vitamins and phytochemicals as well as a good supply of glucose (which is the brains top fuel source). The body relies on a steady supply which beans can provide.

• Dark leafy greens – These are packed with folate and phytochemicals which maintain proper brain function and slow dementia development. Low levels of folate are also linked with depression and cognitive impairment.

• Extra virgin olive oil– is proven to improve learning and memory.

• Green Tea – keeps the brain hydrated thanks to compounds called catechins. These are some of the most effective antioxidants in preventing free radical damage.

• Coffee– coffee contains chlorogenic acid, a compound in coffee that acts as an anti-inflammatory and decreases cells insulin resistance.

• Turmeric – this spice contains carcumin which is a compound that reduces amyloid accumulation in the brains of middle-aged males and females.

• Foods rich in vitamin B – Foods such as Lean proteins, whole grains and lots of greens contain folate and Vitamin B12. These help protect the brain and slow down deterioration.

• Eggs – Eggs are high in protein and low in calories and are also a good source of vitamin D and choline, two nutrients key for brain health.