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

“Eggs are high in choline, an essential nutrient that has been shown to reduce inflammation and bolster brain function by enabling optimum communication between brain cells,” says Avena. Just be sure to eat the yolks!

One serving: 1 large egg

Aim for: 1 egg per day

Try it: Chopped Egg Salad Toast

Beans are packed with fiber, about 8 grams per 1/2 cup depending on the variety, making them a staple in the Mediterranean diet. One 2017 study suggests loading up on legumes “could improve insulin sensitivity, which could, in turn, influence cognitive function,” the authors write.

One serving: ½ cup cooked

Aim for: At least 3 servings per week

Try it: Kale Stem Greens and Beans