Eating healthy in the new year is often a popular resolution for all age groups – and as it should be! Among the many benefits, eating the right foods can improve memory and cognitive functions which can often decline with age.

Healthline outlines the top 50 foods that are great for your body and why. Here are our top 10 picks:

1. SPINACH

A nutrient-dense green superfood and one of the healthiest foods in the world, spinach is packed with energy while low in calories, and provides Vitamin A, Vitamin K, and essential folate.

EASY TIP: Sauté with onion and offer as a side to any meal.

2. BLACK BEANS

Packed full of antioxidants, calcium, protein and fiber. They’re also slow to digest so they keep you feeling fuller and more satisfied for longer.

EASY TIP: add to any stew, salad or wrap for a Mexican flare!

3. WALNUTS

These have the most antioxidants of any nut in addition to Vitamin E, omega 3 oils, and healthy fats.

EASY TIP: Add to any salad or choose as a healthy snack on-the-go

4. QUINOA

A tasty grain that’s high in nutrients, such as fiber and magnesium. It is also an excellent source of plant-based protein.

EASY TIP: Add to warm or cold salads or mix with brown rice in a stir fry.

5. AVOCADO

Full of healthy monounsaturated fats, Vitamin B6 and loads of folate. This fruit has specific seasons but you can generally find them all year round and they freeze well!

EASY TIP: simple spread on toast hits the spot or add to any salad/sandwich/wrap.

6. BERRIES

Particularly raspberries but all berries are filled with antioxidants, Vitamin C, calcium and iron to help keep the body healthy and free of disease.

EASY TIP: Add them to yogurt or oatmeal in the mornings or mix with you dark chocolate at night.

7. GARLIC

Known to inhibit the growth of bacteria, lowers cholesterol and blood pressure and strong anti-inflammatory properties.

EASY TIP: peel, crush, chop and add to meals from dressings to sauces in many cultural dishes.

8. DARK CHOCOLATE

A natural mood booster than contains all the right antioxidants. Be sure it’s a healthy percentage of dark chocolate (not milk or white) and there is modest amount of added sugars.

EASY TIP: in moderation – a handful of chips or small bar.

9. CITRUS FRUITS

Lemons and grapefruits in particular have strong anti-inflammatory qualities. They also have just as much Vitamin C as oranges.

EASY TIP: Add a slice to your tea or water bottle to get healthy and hydrated at the same time

10. LENTILS

High in fiber and protein! A common meat substitute in traditional recipes and it adds texture.

EASY TIP: Get the canned style and add to salads, soups and stews.