Growing older is inevitable, and as we age, our bodies begin to slow down and many of us will experience cognitive decline. While dementia and Alzheimer’s are the most serious forms of cognitive decline, research has shown that 11.7% of those aged 65 and over will experience some form of memory loss.
While it is not possible to prevent cognitive decline or stop the onset of memory loss, it is possible to look after your brain and support its health. One of the best ways of doing this is to ensure you are eating the right foods and following a healthy lifestyle.
What is the best food for your brain?
When it comes to knowing the best brain food for seniors, it is important to remember that there is no exhaustive list. Our bodies are all different and will require different nutrients. However, there are certain foods that can have a very positive impact on the body and brain.
You will want to ensure that your diet is varied and packed with antioxidants, minerals, and vitamins, which help fuel your body and support your health and physical well-being. Some of the best brain foods to incorporate into your diet include:
1. Salmon
Salmon is one of the best brain foods to add to your diet. Cognitive decline has been linked with a lower level of omega-3 fatty acid in the body, and salmon is a great way to boost these levels.
Packed with essential omega-3 fatty acids, including Docosahexaenoic or DHA. This is one of the most common acids in the brain and is crucial in helping improve memory alongside allowing the brain to function efficiently.
Of course, salmon is not just a portion of great brain food. It is also able to support your entire body. It is one of the most nutritious foods available and is high in vitamin B and potassium. It has also been shown to lower blood pressure and aid weight loss.
2. Berries
Another fantastic addition to your diet is the inclusion of berries. These tasty treats are packed with essential nutrients that can positively affect your entire body. While all berries can be beneficial, the darker fruits such as blueberries are the most effective as they are rich in anthocyanins and flavonoids, which help to enhance your brain’s memory function.
Berries are also full of Vitamin C, which helps to improve communication between the cells in your brain. Not only are they delicious, but berries are also very easy to eat, and you can simply add some to your cereal or make a smoothie.
3. Avocados
In recent years, the popularity of avocados has skyrocketed, but while they are the perfect addition to your salad or as a breakfast dish, they are also a fantastic brain food for seniors. Each avocado is full of monounsaturated fats, a very healthy fat that has been shown to improve cognitive functionality.
Alongside improving your brain’s health and ability, avocados are also very beneficial to your whole body. Thanks to nutrients like Vitamins B, C, and K, avocados have been shown to help lower the risk of blood clots and stroke, as well as reduce oxidative stress in the brain.
4. Coffee
There are not many things better than kick-starting your day with a cup of hot coffee. Thankfully, not only does it taste fantastic, but it is also a great way to boost the health of your brain.
Coffee features two major ingredients which can support your brain health; caffeine and antioxidants. The caffeine is able to increase alertness and sharpen your concentration, while antioxidants reduce inflammation and protect against oxidative stress.
Regularly drinking coffee has also been shown to help delay the brain’s aging and reduce the risk of developing neurodegenerative diseases such as Alzheimer’s.
5. Nuts
Regularly eating nuts is another great way to improve the health of your brain. These delicious treats are fantastic brain food as they are packed with nutrients such as antioxidants and vitamins, which have been shown to improve the functionality of your brain and slow deterioration.
Nuts are also a great source of fiber, protein, unsaturated fats, and iron, helping to fuel your body and improve your cardiovascular health. Certain nuts, such as walnuts, are even more beneficial thanks to the higher levels of Vitamin E. Regularly consuming Vitamin E has been shown to lower the risk of developing Alzheimer’s, alongside boosting your brain health.
6. Dark chocolate
Eating healthily does not mean you need to cut out all of the fun stuff. Dark chocolate is a fantastic and delicious brain food, packed with antioxidants that can boost your brain, enhance memory, and slow the decline that is commonly associated with aging.
Not only can it help to boost your brain’s health, but dark chocolate is also a great source of iron, copper, caffeine, manganese, and fiber, ensuring your body is able to get all of the nutrients it needs.
7. Turmeric
Turmeric is another popular brain food and is a spice commonly used in dishes of Indian, Middle Eastern, and Asian descent. Not only can the bright yellow spice transform any dish, but as the main ingredient is curcumin, it can also help with encouraging the growth of new brain cells alongside improving your mood.
Research has also shown that consuming turmeric can also help to improve the memory function of those with Alzheimer’s. It can also help to clear the amyloid plaques most commonly associated with the condition.
8. Pumpkin Seeds
If you are looking to boost your brain’s health, then incorporating pumpkin seeds as a snack into your day-to-day routine can significantly enhance your memory. Pumpkin seeds are high in core nutrients such as copper, zinc, iron, and magnesium, which are crucial in how your body controls memory, brain function, nerve signaling, and learning.
When our body is low on these minerals, there is a higher risk of developing Alzheimer’s and Parkinson’s. Adding pumpkin seeds to your diet as a regular snack can ensure you are able to keep your body fueled with those essential nutrients and minerals that it needs.
Don’t let age slow you down
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