There is no silver bullet that will surely keep your brain in good functioning as you get older, but there are some foods that do promote brain health.
Nutritionists highlight the importance of consuming lots of fruits, legumes, vegetables, and whole grains. Most of the protein in your diet should come from plants and fish.
This article will outline some of the best foods for your brain that are good for your blood vessels and heart.
Leafy greens
Green leafy vegetables such as broccoli, collard greens, kale, and spinach have high nutrients that protect your brain health. Some of these nutrients are beta carotene, folate, lutein, and vitamin K. Research has indicated that leafy greens may help slow the progress of cognitive decline.
Fish high in fat
Fatty fish are full of omega-3 fatty acids. These healthy unsaturated fats can lower the levels of beta-amyloid in your blood. Beta-amyloid is a protein harmful to people who have Alzheimer’s disease because it creates detrimental clumps in your brain. You should be eating low-mercury fish twice or more each week. However, if you prefer not to eat fish, you can get omega-3 from plants like avocados, flaxseeds, and walnuts. You can also take an omega-3 supplement.
Berries
Flavinoids lend color and memory-boosting benefits to berries. One study found that memory decline was held back by two and a half years in women who ate at least two servings of blueberries and strawberries every week.
Tea
The short-lived concentration improvement from caffeine may not be so short-lived after all. In one study, participants who had taken in more caffeine performed better on mental ability tests. Another study found that caffeine can help you remember new memories better. This study looked at a set of images and then took either a caffeine pill or a placebo. More people who took the caffeine supplement could recognize the images the next day.
Walnuts
Most nuts provide high amounts of protein and healthy fats, but walnuts can help your memory. Walnuts have a high omega-3 fatty acid alpha-linolenic acid (ALA). Including generous amounts of ALA and other omega-3 fatty acids in your usual diet can lower your blood pressure and keep your arteries clean and unblocked. This benefits both your brain and your heart.
If you are dreading the beginning of a cognitive decline in your later years, or if you are already experiencing memory issues and other brain function issues, you can incorporate these foods into your regular diet, which may help reduce cognitive difficulties.
