The 6 Best Brain Foods To Eat As You Age

Food items and the nutrients they provide our body have a dynamic effect on the functioning and health of our brain, and as we continue to age, our brain requires more and more nutrients to boost its health and preserve its functioning.

Most of us tend to see the human brain as a completely separate system from our remaining body, however, neuroscience are increasingly generating a valid body of research to prove that certain food items that benefit our body and ward off chronic ailments also help promote mental health, sharpness, memory preservation and prevent neurodegenerative diseases, such as Alzheimer’s disease amongst others.

Foods for Brain Power

Image: HealthyVogue

We’ve picked out all the essential nutrient-loaded food items that contain powerful compounds that will help fortify the strength and functions of an aging brain.

Here, take a look:

1. Blueberries

Berries are the only fruits that are an extremely healthy addition to any brain-boosting diet, and they are a very integral part of the Mediterranean and Dietary Approaches to Stop Hypertension (DASH) diets. Research reveals that the regular consumption of blueberries can reduce the risk factors of Alzheimer’s disease by an impressive 53%.

All berries are scrumptiously delicious, satiating and brain-healthy, but blueberries get a special mention for their extremely rich profile of powerful flavonoids, potent antioxidants that aid in shielding the brain against oxidative stress, along with strengthen the communication of brain cells.

Be sure to consume at least half a cup of berries each day, you can even add them to your desserts, salads and smoothies.

Do Blueberries Have Fiber

2. Egg Yolks

Most people tend to discard the yolk because of its cholesterol concentration, but it is actually immensely healthy, it packs up a powerfully rich concentration of choline, a B-complex vitamin that aids in fortifying the health of the brain.

Research reveals that choline is converted into an essential neurotransmitter, acetylcholine, which allows the brain cells to communicate efficiently along with boosting and preserving the memory. Furthermore, studies highlight that an increased consumption of choline aids in enhancing cognitive functioning, particularly the memory.

Be sure to consume at least 1 egg every day.

Raw Egg Diet

3. Olive Oil

Adding a little bit of olive oil to your daily meals, such as grilled meats and salads, can help shield your brain against the age-related brain tissue loss and damage. A recent study revealed that consuming extra-virgin olive oil can protect the brain by safeguarding memory and shielding the ability to learn, along with lowering the production of amyloid-beta plaques and neurofibrillary tangles, which are the two markers of Alzheimer’s disease.

Even though researchers are still ambiguous about the exact mechanism that helps olive oil deliver these benefits but research indicates that it contains a powerful antioxidant, oleocanthal, which fortifies the health of the brain.

Be sure to consume at least one-tablespoon of olive oil daily for beneficial results.

Olive Oil vs Extra Virgin Olive Oil

4. Salmon

This flavour-packed fatty fish packs up an incredibly rich concentration of two powerful types of omega-3 fatty acids, EPA and DHA, which are extremely crucial for the health of the brain.

Research reveals that the consumption of omega-3 fatty acids aid in eliminating oxidative stress and inflammation within the brain, two elements that are a major culprit behind the onset of the Alzheimer’s disease.

DHA is particularly beneficial for reducing the risk factors of age-related brain shrinkage. All you need is a 4 oz. serving of salmon twice or thrice a week, and you can add it to your pastas, casseroles and grilled recipes.

Wild Salmon Nutrition

5. Walnuts

Research reveals that plants contain healthy fats that are extremely beneficial for boosting the functioning of the brain. Walnuts pack up a powerful concentration of alpha-linolenic acid, a plant-based form of omega-3 fatty acid, which is incredibly healthy for the brain.

A recent neuroscience study attempted to study the benefits of higher levels of ALA and other plant-based forms of omega-3 fatty acids amongst adults aged 65-75, and the results revealed that they tend to performed much better on tests that measured their fluid intelligence, which basically aids in solving new complications.

All you need is a 1oz. serving of 14 halves of walnuts to load up a rich brain-fortifying dose of ALA.

Walnut Pesto

6. Arugula

Arugula stands out amongst leafy green vegetables for its rich concentration of powerful nutrients. It packs up a mighty concentration of nitrates, essential compounds that raise the blood flow received by the brain by causing the blood vessels to dilate.

Research reveals that if the brain doesn’t get sufficient blood flow, it fails to get enough oxygen, which can lead to cell death.

The regular consumption of arugula will not only keep your brain sufficiently oxygenated, but also, it will normalize your blood pressure levels.

Arugula Health Benefits

A recent study revealed that individuals who consume one or two servings of leafy greens regularly boosted the cognitive abilities of an individual 11 years younger as compared to individuals who didn’t eat leafy greens at all.

Be sure to consume at least 1 cup of cooked arugula, you can add it as an appetizer or a salad, or even create an entire meal.

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One Response

  1. Newton Baiyee Jr
    March 26, 2019

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