A good diet is essential for a healthy brain. This is especially so for seniors, who may be at risk of developing Alzheimer’s or dementia. Like any other part of your body, the brain requires the right nutrients to stay healthy. If you want to give your brain a boost or keep your cognitive functions tip-top, eating these foods to prevent brain decline will ensure that your meals are both nutritious and delicious!
Oily Fish
Oily fish include salmon and tuna, which are some of the most common types of oily fish. These fish are known as “oily” due to the abundance of omega-3 fatty acids they contain. Studies have shown that having high levels of these fatty acids can promote blood flow in the brain. Others have also discovered its link to improved cognitive function. Try having grilled salmon with roasted vegetables or eating a refreshing tuna mayo sandwich to boost your brain health today!
Dark Chocolate and Berries
Dark chocolate and berries have one thing in common: they are rich in flavonoid antioxidants. These compounds are key to brain health as oxidative stress is linked to mental deterioration and brain diseases. From reducing inflammation to stimulating blood flow, these foods have been consistently found to improve brain health. You can eat a handful of chocolate chips or strawberries as a snack, or as a way to reward yourself after a workout with friends!
Coffee
Coffee is already a staple breakfast beverage that is widely loved. Not only does it wake you up, but it also contains antioxidants and caffeine. Researchers have found that these two ingredients may help to prevent neurological diseases like Alzheimer’s and Parkinson’s. Other benefits of drinking coffee include being more aware, heightened concentration, and having a better mood. However, take heed that you should not drink coffee four hours before your bedtime as doing so may affect your sleep.
Nuts and Whole Grains
Nuts and whole grains contain vitamin E that has been found to improve cognition and prevent Alzheimer’s disease. This is because vitamin E is an antioxidant that protects the brain’s cells from oxidative stress caused by free radicals. In particular, walnuts are especially nutritious due to the other brain-boosting nutrients they contain. These include biotin, copper, manganese, and omega-3 fats. Chop up some walnuts to add a lovely crunch to your salad or eat a slice of wholemeal bread with peanut butter now!
Broccoli
Everyone knows that vegetables are good for your health. However, broccoli stands out as one of the best for your brain and body. Apart from the usual fiber and nutrients, it also contains glucosinolates, vitamin C, vitamin K, and flavonoids. These can reduce the chance of infections and even prevent certain types of cancer! Their antioxidant properties also keep the brain healthy. It is recommended that seniors consume two and a half cups of vegetables each day. Make sure broccoli becomes a part of your daily veggie intake!
Avocados
Creamy, buttery, and vividly green, avocados can be found in a variety of salads, side dishes, and even smoothies. You will be glad to know that avocado is another delicious food that makes your brain strong. Filled with vitamin K and folate, studies have linked these nutrients to preventing blood clots in the brain and reducing the risk of stroke. Like other foods on this list, avocados also contain the antioxidants vitamin B and C.
Many people forget that the brain is as much a part of your body too! Other than exercising to keep yourself physically fit, ensuring that your diet is beneficial for brain health is equally important. Work towards keeping your mind active so as to prevent neurological diseases. Make a conscious effort to eat more brain boosting foods today!
