15 Superfoods to Improve Memory and Focus in Your 50s

Eating a nutritious diet is necessary for overall health and well-being, but it’s particularly important for preventing cognitive decline and supporting memory. “There are thousands of species or strains of bacteria that live in your gut. When they’re balanced and happy, that is good for the brain,” Rudolph E. Tanzi, PhD, tells Mass General Brigham. “Once you get away from the processed junk foods and eat a healthy diet that’s high in fiber and antioxidants, you will suddenly feel more alert, aware, and focused, with cognitive function at a higher level.” Here are key foods that help support brain health.

Salmon

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Salmon is one of the best things you can eat for brain health. “Fatty fish, like salmon, is high in omega-3 fatty acids that are critical for brain development and function,” according to Northwestern Medicine. “Additionally, these fatty acids have been found to lower the risk for heart disease, depression, and arthritis. Other types of fish that are good sources of omega-3 fatty acids are mackerel, herring, lake trout, and tuna.”

Blueberries

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Blueberries are another brain-friendly superfood. “While all berries are good for brain health, the blueberry is crowned as king and could be considered America’s first superfood,” says Northwestern Medicine. “Blueberries are bursting with antioxidants, specifically flavonoids. These antioxidants stimulate the flow of blood and oxygen in the brain, resulting in boosted concentration. A study even suggests that they could improve brain function in those who have mild cognitive impairment.”

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Dark Leafy Greens

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Dark leafy greens are great for brain health and memory. “Greens such as kale, spinach and broccoli are high in vitamin E as well as folate. Vitamin E helps protect cell membranes against free radicals,” says UnityPoint Health. “Free radicals are unstable molecules that attack cells within our body. Some causes of free radicals include stress, pollution, radiation and processed food. Folate is also found in dark greens, and helps with normal brain development.”

Avocados

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Avocados are not only delicious but offer many brain health benefits. “They're rich and creamy and filled with omega fatty acids as well as vitamin E,” says UnityPoint Health. “Omega fatty acids are essential for cell growth and brain development, and vitamin E helps protect cell membranes from free radicals. Vitamin E may also slow progression of degenerative diseases, such as Alzheimer’s, through its protection, maintenance and repair of cells within the brain.”

Walnuts

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Walnuts are beneficial for brain health, experts say. “Walnuts are rich in alpha-linolenic acid, a plant-based omega-3 fatty acid,” says Kathy Beerman, PhD, via the American Society for Nutrition. “Walnuts also possess more polyphenolic compounds than any other type of nut. Both omega-3 fatty acids and polyphenols are considered critical brain foods that may counteract oxidative stress and inflammation, two drivers of cognitive decline. Hence, walnuts could beneficially influence cognition.”

Legumes

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Legumes are full of B vitamins, which are very good for brain health. “They’re especially valuable to your brain and nervous system, helping make the neurotransmitters that pass signals between nerves,” integrative medicine physician Irina Todorov, MD, tells Cleveland Clinic.

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Tea and Coffee

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Enjoy your morning caffeine hit knowing it could be helping to improve your memory. “The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost,” says Harvard Health. “In a study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research.”

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Eggs

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Eggs are packed with brain-friendly nutrients. “As far as brain health goes, egg yolks are a good source of choline, which is associated with reducing inflammation and promoting brain function, like maintaining memory and communications between brain cells,” according to Northwestern Medicine. “Eggs are also high in tryptophan, an amino acid that’s a building block of serotonin — the ‘happiness’ molecule – a side effect that is sure to put a smile on your face.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Are you going through menopause? If so, your metabolism might be suffering. Midlife is a time of many changes to our metabolism. Here are some of the foods I recommend for women in menopause, both for weight management and overall wellness.

Menopause Changes Your Body

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Menopause is associated with lipid changes, and blood sugar increases routinely. Some menopausal women are surprised when cholesterol levels come back high, saying, “I’ve never had a high cholesterol in my life before…” or surprised that “I haven’t changed anything, but all of a sudden I’m gaining weight. What’s wrong?” Nothing is “wrong,” but things have changed. The changes brought on by aging and compounded by the estrogen depletion in menopause have long been known to affect our metabolism. In menopause, we routinely see weight increase as well as cholesterol and blood sugar levels go up.

Adjusting Your Diet Is Key

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As a result, it’s important to pay attention to our health and make choices that can help mitigate the effects of these changes. Adjusting our diet to optimize fiber and protein, minimize saturated fats, and avoid empty carbohydrates can all help.

Food 1: Fruits

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Fruits like oranges, strawberries and blueberries provide vitamin C which boosts immunity and heart health. They are also excellent sources of antioxidants to fight inflammation and cell damage.

Food 2: Phytoestrogens

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Phytoestrogens, which are plant-based, estrogen-like compounds. These are in more than just soy–for example, they’re in garlic, celery, potatoes, wheat, sweet potatoes, flax seeds, and even coffee. Isoflavones can act like weak estrogen, depending on how much is in your diet, your genetics, and the stage of life you are in. When our estrogen levels are high in reproductive years, they can compete with estrogen for the same receptors and “weaken” estrogen effects, whereas, in menopause, they take on estrogen-like properties by binding to the estrogen receptors and can give relief to the symptoms of estrogen depletion. Soy foods like tofu, edamame, and soy milk contain phytoestrogens that mimic estrogen in the body. This can help reduce hot flashes and night sweats. Soy also contains protein and antioxidants, so it is an addition to a healthy diet.

Food 3: Leafy Greens

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Leafy greens like spinach and kale supply key nutrients like calcium, vitamin K, iron, and magnesium, which can also prevent bone loss and anemia.

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Food 4: Fibers

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A high-fiber diet makes you feel full longer, helps you absorb food energy more slowly, and is associated with weight loss when done consistently. It's hard to find high-fiber food that isn't nutritious, as well, so increasing fiber will allow you to choose more fruits, vegetables, and whole grains. Getting the 25 to 30 grams of fiber recommended daily can be achieved with a great diet, but you can also augment it with a wide variety of fiber supplements. One easy way to add fiber is to sprinkle chia or flax seeds into smoothies or over oatmeal.

Food 5: Fatty Fish

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Fatty fish like salmon and tuna are excellent sources of omega-3 fatty acids. Omega-3s can help manage mood swings and may help boost brain health during menopause.

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Other Things That Can Help

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Other things help, too, in addition to optimizing nutrition. In addition to optimizing nutrition, hormone supplementation, nonhormone prescriptions, and lifestyle adjustments such as exercise, sleep optimization and stress management all can help manage the changes in menopause.”

💪🔥Body Booster: Adding the proper nutrients to your diet can be a game-changer if you are going through menopause.

Kathleen Jordan, MD, NCMP, is a Chief Medical Officer for Midi Health.

Do you want to boost your brain function by eating superfoods? Eoin Dillon, certified personal trainer and founder of CRYOGEN, a brand specializing in longevity supplements, is dedicated to crafting nutritionist-approved products that redefine the aging experience. “I’ve broken these brain-boosting superfoods into short-term, medium-term, and long-term categories to help you understand how each one can impact your cognitive health over time,” he says. “Not all foods deliver immediate results, and some require consistent consumption to see lasting benefits. By breaking them down this way, I want to highlight which foods can give you an instant mental boost (like focus or alertness), which will enhance cognitive function over a few weeks, and which will protect your brain in the long run. This way, you can make informed decisions based on your goals—whether you're looking for quick improvements or aiming for lifelong brain health.”

Short-Term: Green Tea

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These foods offer short-term benefits, like an “immediate effect on focus, alertness, and mood,” says Dillon. The first is green tea. “The combination of caffeine and L-theanine provides an immediate boost in focus, alertness, and calmness,” he says.

Short-Term: Dark Chocolate

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The second is dark chocolate. “Flavonoids and moderate caffeine content can enhance mood and brain function quickly by increasing blood flow to the brain,” he says.

Short-Term: Eggs

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Next up, eggs, which are “nature's multivitamin,” he says. “High in choline, which helps in neurotransmitter production, improving immediate cognitive function and memory.”

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Short-Term: Avocados

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Avocados are the fourth short-term food. “Their healthy fats improve blood flow to the brain, giving an immediate boost to mental alertness,” he says.

Medium-Term: Blueberries

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Improved cognitive function over weeks to months a benefit of medium-term foods. Blueberries are the first. “Regular consumption helps improve memory and cognitive function within weeks by reducing oxidative stress and inflammation,” he says.

Medium-Term: Fatty Fish

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Next up, fatty fish like salmon, mackerel, and sardines. “Omega-3s in fatty fish improve memory and mental clarity over weeks by building healthy brain cell membranes and reducing inflammation,” he says.

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Medium-Term: Pumpkin Seeds

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Pumpkin seeds are up next. “The magnesium, zinc, and copper support memory and concentration over time by aiding in nerve signaling and neurotransmitter production. I’d recommend taking a magnesium glycinate supplement before bedtime for a deep restorative night's sleep,” he says.

Medium-Term: Walnuts

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Snacking on walnuts can benefit your brain. “The omega-3s and antioxidants help improve cognitive function and reduce brain fog over a few weeks of regular consumption,” says Dillon.

Long-Term: Turmeric

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Foods to consume with long-term benefits, including cognitive health and brain protection over months to years, include turmeric. “Curcumin’s anti-inflammatory and antioxidant properties protect against cognitive decline and help with long-term memory enhancement by promoting neurogenesis (new brain cell growth),” he says.

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Long-Term: Leafy Greens

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Leafy Greens, including spinach, kale, and broccoli, are also beneficial. “Regular consumption helps protect against cognitive decline and supports brain health over the years by providing vital nutrients like vitamin K, lutein, and folate,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.