According to dietitian Vanessa Rissetto, MS, RD, CDN, and co-founder of Culina Health points out that when you think of brain food you should think of wild sockeye salmon. Rissetto points out that adequate consumption of omega-3 fatty acids can help us retain information as we are learning it. Fatty fish like salmon, mackerel, trout, herring and sardines are all rich sources of two types of omega-3 fatty acids: EPA and DHA. Aside from helping you retain information in the immediate term, omega-3 fatty acids may also help combat age related mental decline. “Omega-3 fatty acids regulate the brain's functions and help fight off memory decline,” says Rissetto. Not only can adding salmon to your diet help with these cognitive functions, but it can also contribute to your emotional health by reducing symptoms of depression and anxiety.

Of course, fatty fish is not the only brain boosting food. Here are a few more you can incorporate into your diet.

1. Blueberries. Blueberries are rich in plant compounds called anthocyanins that research sows have both anti-inflammatory and antioxidant effects on the body. Antioxidants play a key role in reducing inflammation that is associated with neurodegenerative diseases.

2. Turmeric. It is the active ingredient in turmeric called curcumin that is known to carry all the brain health benefits. Studies have shown that when combined with black pepper, turmeric can help clear plaque in the brain and improve memory in those with Alzheimer's.

3. Dark Chocolate. As if you really needed another reason to break off a few squares of dark chocolate. Researchers have indicated that a group of antioxidant plant compounds known as flavonoids may help to enhance memory and delay age-related mental decline. The key is to by dark chocolate that has a 70 percent or greater cocoa content.

4. Eggs. Eggs offer so many nutrients, especially the egg yolk, so do not just stick to egg whites if you want to improve your brain health. More specially, egg yolk is rich in a nutrient called choline, and two studies from 2012 and 2011, respectively, suggest that a higher intake of this choline is associated with improved mental function and memory.

These are other foods known to be great for your brain not included in Rissetto's article:

• Berries. Like dark chocolate, many berries contain flavonoid antioxidants. Research suggest that these may make the berry a good food for the brain. A 2014 review notes that the antioxidant compounds in berries have many positive effects on the brain.

• Nuts and Seeds. Eating more nuts and seeds may be good for the brain as these foods contain omega-3 fatty acids and antioxidants. A 2014 study found that a higher overall nut intake was linked to better brain function in older age.

• Whole Grains. Eating whole grains is another way to benefit from the effects of vitamin E, with these grains being a good source of the vitamin. Some of these grains are brown rice, barley, bulgur wheat, oatmeal, whole-grain bread, and whole-grain pasta.

If you have any questions regarding a healthier lifestyle contact me at 719-429-1605, healthandwellness@qwestoffice.net, www.sandiashlock.juiceplus.com.