Healthiest Fall Foods & Daily Tips for Memory Support

By Melissa J. Long, CTRS | November 3, 2025

1. Sweet Potatoes

• Tip: Bake and top with nut butter and cinnamon for extra healthy fats and vitamin E. Use in soups, stews, or mash as a side dish.

2. Ginger

• Tip: Make ginger tea by steeping fresh ginger root in boiling water; add lemon and honey if desired. Grate into stir-fries, smoothies, or oatmeal.

3. Beets

• Tip: Roast beets for salads, blend into smoothies, or add to grain bowls. Try beetroot juice for a quick boost.

4. Cranberries

• Tip: Prepare homemade cranberry sauce with oranges and blackberries. Add fresh or dried cranberries to salads, oatmeal, trail mix, or baked goods.

5. Leafy Greens (Kale, Spinach, Collard Greens)

• Tip: Toss into salads, blend into pesto, stir into soups or stews, or sauté as a side. Choose fresh, vibrant greens without wilting.

6. Pumpkin Seeds

• Tip: Roast for a crunchy snack, sprinkle on salads, yogurt, cereal, or granola. Add to energy bars or trail mix.

7. Brussels Sprouts

• Tip: Roast on a sheet pan, shave raw into salads, or sauté with garlic and olive oil.

8. Oats

• Tip: Enjoy as oatmeal, overnight oats, or breakfast cookies. Use in energy bars, granola, or even savory dishes like risotto.

9. Mushrooms

• Tip: Add to soups, salads, stir-fries, or roast as a side. Use in dishes like chicken Marsala or mushroom risotto.

Other Daily Strategies

• Stay Active: Go for walks, hike, or do outdoor chores to boost blood flow to the brain.

• Prioritize Sleep: Aim for at least 7 hours nightly to support memory formation.

• Limit Alcohol: Choose herbal teas or mocktails instead.