It’s not breaking news that what we eat plays a huge role on our health. Eating your fruits and veggies has been proven by doctors to prevent chronic conditions like heart disease and diabetes. But what about your memory?

In recognition of “Fruits and Veggies Matter Month” and “World Alzheimer’s Day” on September 21, we’re exploring the types of foods that studies show may lower your risk for dementia and Alzheimer’s disease.

According to the Alzheimer’s Association, 5.4 million Americans suffer from the devastating disease. Although today there is no cure, studies show that lifestyle changes may help keep your memory sharp. More research is needed, but consider increasing or adding the following foods for a brain-healthy diet.

Beans – the key ingredients in beans are the healthy B-complex vitamins. One study showed that high levels vitamins B-6 and B-12 are linked to lower levels of homocysteine, an amino acid that has been linked to Alzheimer’s disease.

Oranges – oranges and other citrus fruits have high levels of vitamin C. Some studies show vitamin C can have a protective effect for the brain and dissolve toxic plaques that are found in individuals with memory loss.

Almonds – this tasty nut contains vitamin E which promotes healthy blood flow, especially to the brain.

Fish – incorporating fish into your diet increases your levels of omega-3 fatty acids. Scientists have found people with low levels of omega-3 had more brain shrinkage and poor performance on memory tests.

Spinach – this leafy green is packed with more than 15 antioxidants that have been show in studies to inhibit the formation of plaques that build up in those with Alzheimer’s disease.