There are loads of food and dietary supplements out there that can make you believe they can do everything from sharpening focus and concentration, to enhancing memory, attention span, and brain function. But do they actually work? We can’t deny that as we age chronologically, our body ages right along with us. There are now good and safe ways to increase your chances of maintaining a healthy brain — if you add “smart” foods and beverages to your diet.

Fish is real brain food. A protein source linked with a great brain boost is fish. It is rich in omega 3 fatty acids, necessary for brain function and development. These healthy fats have amazing brain power.  Higher dietary omega 3 fatty acids have been proven to lower dementia and stroke risks, slower mental decline, and may play a vital role in enhancing memory, especially as we get older. For a healthier heart and brain, it is best to eat two servings of fish weekly.

Add a daily dose of nuts and chocolate to your diet. Nuts and seeds are good sources of the antioxidant vitamin E, which slows down cognitive decline as you age. Dark chocolate has powerful antioxidant properties and it contains natural stimulants like caffeine, which can enhance focus and concentration. Enjoy up to an ounce of nuts and dark chocolate a day to give you the brain boost you need without worrying about excess calories, fat or sugar.

Sugar is your brain’s preferred fuel source – glucose, not table sugar. Glucose is produced from the sugars and carbohydrates your body metabolizes when you eat. That’s why a glass of sweet drinks can offer a short-term boost to your memory, thinking processes, and mental ability. Consume too much though, and memory can be impaired – along with the rest of your body.

If your diet lacks essential nutrients, your ability to concentrate will decline. Eating too much can make you lethargic; eating too little can result to distracting hunger pangs. Strive for a well-balanced diet packed with healthy, wholesome foods.