There is no magic food that will keep your mind sharp as you age, just as there is no magic medication that can stop cognitive decline. The most crucial tactic, according to nutritionists, is to maintain a balanced diet that contains plenty of fruits, vegetables, whole grains, legumes, and dairy products. Choose healthy fats like olive oil or canola over saturated fats and try to get your protein from fish and plant sources.
According to research, the foods that are best for your heart and blood vessels and your brain are the same ones. These foods include:
Green-leafy vegetables.
Lutein, vitamin K, beta carotene, folate, and other brain-healthy nutrients are abundant in leafy greens including spinach, kale, broccoli, and collards. According to research, these plant-based diets may slow cognitive deterioration.
Fatty-fish.
Omega-3 fatty acids, which are good unsaturated fats, are abundant in fatty fish and have been associated to decrease blood levels of beta-amyloid, the protein that collects in harmful clumps in the brains of persons with Alzheimer’s disease. Try to eat fish at least twice a week, but stick to low-mercury species like pollack, salmon, cod, and canned light tuna. If you don’t like fish, talk to your doctor about taking an omega-3 supplement or opt for land-based sources of the fatty acid, such flaxseeds, avocados, and walnuts.
Berries.
Flavonoids, the organic plant pigments that give berries their vivid hues, have been found to help with memory, according to studies. Researchers at Harvard’s Brigham and Women’s Hospital discovered that women who ate two or more servings of strawberries and blueberries each week were able to delay memory loss by as much as two and a half years.
According to a review published in 2014, antioxidants found in berries have a variety of advantageous effects on the brain, including:
- improving communication between brain cells.
- reducing inflammation throughout the body
- increasing plasticity, which helps brain cells form new connections, boosting learning and memory.
- reducing or delaying age-related neurodegenerative diseases and cognitive decline.
Berries high in antioxidants that can improve brain health include:
- blackcurrants
- blueberries
- blackberries
- mulberries
- strawberries
Trusted source (#1)
Coffee and tea.
Your daily cup of coffee or tea may provide benefits beyond just a temporary improvement in focus. Participants in a 2014 study that was published in The Journal of Nutrition performed better on assessments of mental function. According to previous research, caffeine may also aid in the consolidation of fresh memories. Participants were instructed to see a sequence of photographs before taking either a placebo or a 200-milligram caffeine tablet, according to researchers at Johns Hopkins University. The next day, more people who had consumed caffeine were able to correctly identify the pictures. (#2)
Dark-chocolate.
Cacao, often known as cocoa, is a component of dark chocolate. Flavonoids, a kind of antioxidant, are found in cacao.
Since the brain is extremely vulnerable to oxidative stress, which contributes to age-related cognitive decline and brain illnesses, antioxidants are particularly crucial for maintaining brain health.
The brain appears to benefit from cacao flavonoids. They might promote neuron and blood vessel growth in regions of the brain related to memory and learning, claims a 2013 review by Trusted Source (#3). Moreover, they might increase blood flow to the brain.
Additionally, some studies indicate that the flavonoid in cocoa may help snails with memory issues. This has not yet been tested on humans by scientists.
A 2018 human study, however, also confirms dark chocolate’s benefits for the brain. After subjects had chocolate with at least 70% cacao, the researchers employed imaging techniques to examine brain activity.
According to the researchers, consuming this kind of dark chocolate may enhance brain plasticity, which is important for learning, as well as offer additional advantages for the brain.
Seeds and nuts.
Since nuts and seeds include omega-3 fatty acids and antioxidants, increasing your intake of these foods may benefit your brain. Vitamin E, an antioxidant that shields cells from the oxidative stress brought on by free radicals, is available from a reliable source. This type of oxidative stress can affect a person’s brain as they get older, thus vitamin E may help maintain brain health as people age.
Reviewing a 2014 study according to Trusted Source (#4), eating more nuts overall was associated with greater brain health as people aged. Additionally, vitamin E may enhance cognitive function and lower the risk of Alzheimer’s disease.
Among other sources of beneficial unsaturated fats are:
almonds, peanuts and cashews,
chia seeds and flaxseed
soybean, sunflower, and canola oils, Brazil nuts and walnuts, fish
The nuts and seeds that contain the most vitamin E are:
- almonds
- sunflower seeds
- hazelnuts
Further investigation is necessary to fully understand the effects of vitamin E on the brain.
Whole grains.
Consuming whole grains, which are a good source of vitamin E, is another method to benefit from its effects.
Vitamin from a reliable source.
Whole-grain foods consist of:
- oatmeal
- barley
- bulgur wheat
- brown rice
- whole-grain pasta
- whole-grain bread
Avocados.
Avocados, a source of beneficial unsaturated fat, may help the brain. Consuming monounsaturated fats may lower Trusted Source blood pressure, and cognitive loss and high blood pressure are related. Thus, the unsaturated fats in avocados may reduce the risk of cognitive impairment by lowering high blood pressure.
Eggs.
Eggs, a popular morning item, can be a good brain fuel.
Of the following B vitamins, they are good:
- folic acid
- vitamin B-6
- vitamin (B-12)
According to recent studies, these vitamins may slow cognitive decline and stop brain shrinking.
Supplements for brain function.
Brain health is the preservation of good cognitive function and the absence of neurological disorders. A wholesome, nutrient-rich diet promotes the health of the brain. Even though some supplements may improve cognition, keeping a healthy nutritional condition is crucial to sustaining the health of the brain. (#5)
Alpha GPC, Bacopa monnieri, blueberries, caffeine, Ginkgo biloba, ginseng, Huperzine A, oxiracetam, and theanine are typical supplement ingredients for enhancing cognition.
To keep the brain healthy, it’s crucial to consume the recommended amounts of nutrients, especially iodine, zinc, copper, vitamin B1, vitamin B3, vitamin B12, and folic acid. If food intake is insufficient, it may be advised to take supplements with these nutrients.
Summary:
A person’s memory and focus may be enhanced by eating the meals on the following list. Some may also lower the risk of stroke and age-related neurodegenerative illnesses including Parkinson’s and Alzheimer’s.
Some foods have elements, like wholesome fatty acids, that can support the structure of neurons, which are brain cells. Other substances, such as carbohydrates and saturated fats, may harm the architecture of brain cells.
Generally speaking, brain-boosting foods include one or more of the following:
- antioxidants, such as vitamin E or flavonoids B vitamins
- omega fatty acids
- healthful fats
Beyond changing their food, a person can improve their mental performance by:
- exercise frequently.get sufficient rest/sleep.
- not eating too little or too much.
- keeping hydrated.
- lowering alcohol consumption.
- using yoga, mindfulness, or meditation to lower stress.
A diet that supports the brain will also have numerous positive effects on the body as a whole.
