Has this ever happened to you? You’re struggling to recall a fact or piece of information that you know you know, but it just won’t come to mind. Or maybe you’ve noticed your mental clarity and focus declining as you get older. Brain fog, they call it.

Well, what if I told you that simply changing what’s on your plate could give your grey matter a powerful boost? It’s true — the foods you eat play a huge role in supporting your brain’s incredible ability to reshape itself over time. This is called neuroplasticity.

Neuroplasticity is basically your brain’s way of rewiring and creating new neural pathways and connections throughout your life. It’s an amazing survival mechanism that allows your brain to recover from injury, compensate for disease, and adapt as you learn new skills. Cool, right?

But just like the rest of you, your brain needs the right natural “tools” to be able to do its handiwork. That’s where smart eating comes in. Load up on the good stuff, and you’re giving your brain’s repair crew the raw materials it needs to jackhammer new pathways and patch up the old ones.

So what kinds of foods are we talking about? Let’s break it down:

For starters, load up on foods rich in omega-3 fatty acids like salmon, sardines, walnuts and flaxseeds. These healthy fats are rockstars for building healthy brain cell membranes and promoting new neural connections.

Next up, fruits and veggies. The more colors, the better! These plant-based superstars are packed with protective antioxidants like vitamins C and E that neutralize free radicals that can damage brain cells.

Don’t forget about B vitamins found in leafy greens, legumes and whole grains. They’re essential for energy production and literally help your brain sprout new cells.

And we can’t overlook protein — the builders and repairmen of the brain. Foods like eggs, chicken, fish and legumes provide the amino acids that are the building blocks of neurotransmitters — the brain’s chemical messaging system.

When you put all these nuts, seeds, whole grains, fruits, veggies and lean proteins together, you get dietary patterns like the Mediterranean diet that have been shown to seriously benefit the brain.

On the flip side, heavily processed foods, fried stuff, sugary snacks and drinks — those do your brain no favors. They can increase inflammation and oxidative stress, two things that spell trouble for healthy brain function.

The bottom line is this: When you eat to support neuroplasticity, you’re investing in your brain’s ability to go the distance with you through all of life’s adventures. You’re giving it the tools to stay sharp, heal when sick or injured.

It’s pretty amazing what good nutrition can do, right? I mean, who wouldn’t want to trade in the brain fog for crystal clear mental clarity? The power to keep your brain healthy and optimized as you age? To recover faster from a concussion or other brain injury?

So let this be your call to action to start stocking your kitchen with more brain-boosting foods and cooking up recipes for a sharper, healthier mind. Your future self will thank you!