One of the best ways to keep your brain sharp and prevent cognitive decline is by eating a diet full of beneficial nutrients. As you age, giving your brain the fuel it needs to thrive becomes even more important! Get to know the foods that should be included in a diet for brain health and why they’re especially great for seniors.
What Is Brain Food?
Good brain foods have nutrients that support cognitive function, mental clarity, a positive mood and overall brain health. These include foods rich in healthy fats, antioxidants and vitamins and minerals. Common go-to options are walnuts, salmon and berries.
6 of the Best Brain Foods
1. Berries
Berries, such as blueberries and strawberries, are loaded with antioxidants that have anti-inflammatory effects. Berries are a great food for brain health and memory. Compounds in berries can fight oxidative stress that leads to cell and tissue damage and delay brain aging.
2. Fatty Fish
Salmon, sardines, trout and mackerel are all rich in omega-3s, a healthy fat that helps stimulate brain cell creation, reduce inflammation and slow plaque buildup in arteries that may impact blood flow to the brain. Healthy fats can slow age-related mental decline, help prevent dementia and are a nice addition to a low-inflammation diet.
3. Leafy Greens
Spinach, kale, collard greens and broccoli are full of vitamin K, which helps to lower inflammation and neutralize harmful cells, and vitamin E, an antioxidant that protects brain cells. They are also a great source of folate, a vitamin that regulates your mood. Leafy greens are associated with slower cognitive decline and better moods, and they are wonderful foods for memory retention.
4. Nuts and Seeds
Nuts and seeds contain healthy fats and antioxidants, including vitamin E. Vitamin E helps to repair brain cells and protect them against unstable molecules by supporting plasticity. Some of the best nuts for brain health are walnuts, almonds, pecans and hazelnuts. Seeds, including sunflower seeds and flaxseeds, are also a healthy option. If you’re looking for an excellent fatty nut to add to your trail mix, our favorite is walnut!
5. Whole Grains
Oats, barley, brown rice and quinoa provide necessary energy for the brain in the form of glucose. You can promote good blood flow with these foods. A healthy heart with good blood flow is necessary to carry nutrients and oxygen to brain cells and remove toxins. It may also increase focus and long-term brain health.
6. Dark Chocolate
Dark chocolate contains flavonoids; compounds that have anti-inflammatory and antioxidant properties. Eating this food for inflammation and brain health can enhance memory, increase attention and even provide anti-cancer benefits. Dark chocolate with a high cacao percentage (shoot for at least 70% cacao) and low sugar is the best option!
Why Brain Foods for Seniors Are Important
As your brain ages, you may be more likely to experience memory loss, depression and even develop neurodegenerative diseases, like Alzheimer’s. Eating healthy brain foods may lessen or slow down these risks. Brain food benefits can include:
- Reduced inflammation
- Better memory
- Improved mood and mental health
- Healthy blood flow
- Protected nerve cells
- New neural connections
Be sure to talk to your healthcare provider about the best brain food options for you. They can help you create a diet for your specific needs or concerns.
Let Cordia Make Maintaining a Brain-Healthy Diet Simple
Building a diet for a healthy brain that centers around nutrient-dense, anti-inflammatory ingredients can go a long way in preserving mental sharpness and emotional well-being. But consistently incorporating a range of healthy foods in your diet that taste good can be tricky and time-consuming. At Cordia, we provide members with nutritious and well-balanced meals every day. Our meals are fresh, cooked to order and often locally sourced.
Learn more about dining and wellness at Cordia when you call (231) 995-5266 or schedule a visit.