Omega-3s are known to be great for your brain and heart, and according to Forbes, Americans spent more than $6 billion on fish oil supplements and fortified products in 2012. But you might want to put down the capsules and pick up a fork, instead. A recent study published in the Journal of the American Medical Association found that adults with the onset of age-related macular degeneration, a condition associated with greater risk of cognitive decline, did not show any signs of benefit from taking a daily supplement of two types of omega-3 fatty acids.

In contrast, a Tufts University researcher has found that people may benefit from food-based combinations of omega-3s and other nutrients. She told NPR’s “The Salt” that your plate of salmon, greens and some whole grains is more likely to have a positive impact on cognition.