Berries may help your brain fight off forgetfulness.

Antioxidants help protect against free radicals that destroy cells.

Flavonoids in berries may be the boost your brain needs to maintain memory and cognitive function.

The latest target of interest is berries. A study of more than 16,000 women over age 70 suggests there is a connection between berries and memory problems. Specifically, women who ate the most berries per week were likely to have up to a 2.5-year advantage in terms of when they showed signs of memory decline.

The health benefits of berries come in a tasty package with no side affects.

By making a yummy food choice you do yourself a favor.

What is the best thing to eat first thing in the morning?

Although the ingredients are varied, the consensus is that fruit, whole grains and protein is the best combination to keep you satisfied and energized throughout the day.

Eggs with a side of berries, oatmeal with nuts and whole grains with cottage cheese are nutritionally dense breakfast ideas that should appeal to many.

Eating protein in the morning can reduce cravings and hunger throughout the day, according to a 2011 study published in Obesity. “Incorporating a healthy breakfast containing protein-rich foods can be a simple strategy for people to stay satisfied longer, and therefore, be less prone to snacking,” study author Heather Leidy, assistant professor in the department of nutrition and exercise physiology at the University of Missouri, said in a statement at the time.

Starting your day off with a healthy breakfast sets the tone for the rest of the day, gives you the energy you need to tackle your tasks and keeps satisfied enough to fight off food cravings.

Kale and Berry Smoothie

The most nutritionally dense foods on earth are not rare or expensive, yet few of us take advantage of what nature has to offer.

A few simple recipes is all you need to incorporate these healthy choices into your diet.

1. Spirulina: While the thought of eating lake algae might gross you out, spirulina is actually pretty tasty, especially blended into a smoothie or hidden in a chocolate bar. It has more antioxidants than any other food on earth and is loaded with protein and minerals making it the most nutrient dense food.

2. Kale: According to Dr. Joel Fuhrman, kale is the most nutritious food, loaded with minerals, vitamins, fiber and amino acids, as well as important antioxidants that reduce inflammation and can prevent cancer. It’s also delicious and an easy to prepare, versatile food.

3. Hemp Seeds: What do you get when you combine protein, fiber, essential fatty acids, antioxidants, amino acids, vitamins and minerals? Hemp, of course. This easily digestible seed is versatile, easy to use and extremely tasty, too.

4. Chocolate: Yes, you read right. Cacao beans are so nutrient-dense that scientists haven’t even begun to identify all the benefits in the little bean yet. Don’t grab a Snickers though—the good stuff is found only in raw cacao beans or nibs (or really, really dark chocolate). Minerals, vitamins and tons of antioxidants are great for your heart, skin, and release chemicals in the brain that make you feel like you’re in love.

5. Broccoli: Mom was right, you should eat your broccoli if you want a healthy digestive system and to decrease your risk of cancer. Broccoli has a wide range of yumminess too, from soups and stews to stir fry.

6. Spinach: Popeye was onto something with that spinach fixation. But skip the canned stuff and stick with fresh or frozen for an antioxidant, protein and fiber-rich burst of healthy goodness. Fresh or cooked, spinach’s sweet and hardy flavor brightens any meal.

7. Chia: The Aztec warriors may have died out, but their legacy is alive and strong in the chia seed. This yummy, unassuming ancient favorite is loaded with omega fats, protein and fiber. Dr. Weil says it’s a better choice than flax because “chia is so rich in antioxidants that the seeds don’t deteriorate and can be stored for long periods without becoming rancid.”

8. Berries: Unlike other fruit, berries tend to be less sugary and full of vital vitamins, minerals and those free-radical avenging antioxidants. Wild berries are always a great choice, especially black raspberries.