Having trouble remembering the simplest things? Well, Boston University scientists recommend that you include a nutrient called choline to protect your brain from signs of aging.

Choline is a nutrient that stems from the vitamin B family. Researchers discovered that people with a diet rich in choline scored significantly higher on both verbal and visual memory tests. Brain scans showed that subjects with high-choline diets were also less likely to show the signs associated with dementia.

Previous studies have also shown choline lowers blood levels of the amino acid homocysteine (higher levels have been linked to heart disease, cancer, and dementia). Extra choline also helps in constructing the “memory” neurotransmitter (acetylcholine).

Eggs, chicken, and seafood are three good choline sources. You can also get it from cauliflower, brussels sprouts, peanuts, nuts and other legumes.