{"id":24947,"date":"2023-01-09T10:40:44","date_gmt":"2023-01-09T15:40:44","guid":{"rendered":"https:\/\/www.lifeline.com\/blog\/\/"},"modified":"2023-09-12T12:13:00","modified_gmt":"2023-09-12T16:13:00","slug":"aging-well-best-foods-for-brain-wellness","status":"publish","type":"post","link":"https:\/\/www.lifeline.com\/blog\/aging-well-best-foods-for-brain-wellness\/","title":{"rendered":"Aging Well: Best Foods for Brain Wellness"},"content":{"rendered":"

\u201cMost of the general public either believe that there\u2019s nothing you can do about the aging brain \u2013 it\u2019s inevitable \u2013 or that fish oil is the only nutritional supplement that helps brain health. Neither is true!\u201d notes Mary Ann Lila, PhD, director of the Plants for Human Health Institute<\/a> at North Carolina State University. \u201cThe brain is a complex organism and multiple structures within the brain are benefitted by a wide range of healthy foods, including fruits and vegetables.\u201d<\/p>\n

The Best Diet for Your Brain<\/h2>\n

\u201cThanks to recent research, we now know that our food choices \u2013 as well as managing stress \u2013 can have a profound effect on many conditions that affect the brain, including memory and brain fog,\u201d says Sheila Dalton, a Nutritious Life master certified nutrition and wellness coach<\/a>.<\/p>\n

The optimal diet for brain health includes a delicious variety of foods.<\/p>\n

Spices for memory and brain health<\/h3>\n

Spices like cinnamon and turmeric are loaded with antioxidants that help fight chronic inflammation. \u201cChronic inflammation can cause damage in all parts of our body, including brain tissue,\u201d says Dalton, who\u2019s also a board-certified Holistic Health Practitioner, AADP. \u201cTurmeric\u2019s active ingredient is curcumin which has antioxidant, anti-inflammatory and neurotrophic properties.\u201d Add it to roasted nuts and vegetables, soups, smoothies and salad dressings. Tip: <\/strong>Always add a few cracks of black pepper to activate it and help our bodies absorb it. (see recipe below)<\/p>\n

The best leafy greens for brain health<\/h3>\n

Greens like kale, chard, collards and spinach are some of the best foods for a healthy brain. They\u2019re rich in contain vitamin E, carotenoids and flavonoids. These nutrients support connectivity in our brain and can reduce dementia and other cognitive issues.[1]<\/a> Greens are also full of folate, which improves cognitive and neurological function.[2]<\/a><\/p>\n

Nuts and berries for cognitive wellness<\/h3>\n

\u201cThese should be household staples,\u201d notes Lila, who\u2019s also a professor of food bioprocessing and nutrition sciences<\/a> at NCSU. \u201cThey can be used in so many ways. Throw them atop a salad for a little garnish.\u00a0Make any vegetable serving a bit more crunchy and\/or colorful by mixing in a serving of berries and nuts.\u00a0Put them into any smoothie. Or just eat them right out of a bowl as an alternative to junk food.\u201d (See recipe below)<\/p>\n

The best fish for cognitive function<\/h3>\n

Wild-caught fatty fish that are high in omega-3 fatty acids \u2013 like salmon, mackerel and pollack \u2013 can help improve reasoning and logic and slow cognitive impairment.[3]<\/a> Tip:<\/strong> A serving size of just 3 ounces has a positive impact.<\/p>\n

Download our healthy brain food checklist.<\/a><\/p>\n

The 3 best breakfast foods for your brain<\/h2>\n

Breakfast gives our bodies the fuel they need to power through the day.\u00a0<\/strong><\/p>\n

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  1. Eggs. <\/strong>No matter how you prepare them, eggs are an affordable and easy way to feed your brain. They include lutein and choline. Lutein is a powerful antioxidant and anti-inflammatory agent shown to improve brain function in older adults.[4]<\/a> Choline helps improve mood and memory. Tip:<\/strong> Just one egg a week can slow memory decline.[5]<\/a><\/li>\n
  2. Coffee. <\/strong>Caffeine helps us be more alert, improves concentration and increases executive function.<\/strong>[6]<\/a><\/li>\n
  3. Blueberries. <\/strong>On their own, on top of your cereal or in your yogurt or smoothie, wild blueberries are a true superfood. Research shows that \u2013 when eaten regularly — significantly improved processing speed in the brains of older people.[7]<\/a> Tip:<\/strong> Look for fresh, frozen or freeze-dried wild blueberries, which are smaller and have less water content.<\/li>\n<\/ol>\n

    4 foods to limit for better brain health<\/h2>\n

    We can also help our brains by eating less of certain kinds of foods.<\/p>\n

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    1. Processed foods<\/strong> have a lot of added salt, sugar and trans fats. \u201cIn other words, the typical TV snack foods like chips and popcorn,\u201d Lila notes. \u201cAvoid highly processed carbohydrates, too, like cakes, cookies and pasta because those turn right into sugar in the bloodstream. Check out these low-sodium recipes.<\/a><\/li>\n
    2. Trans fats<\/strong>, like partially hydrogenated oil and margarine, can harm the heart and the brain. While naturally occurring fat is necessary for proper brain function, high quantities of manufactured trans fats have been linked to inflammation, depression<\/a>, decreased memory and dementia.[8]<\/a><\/li>\n
    3. Sugar<\/strong> causes inflammation. \u201cChronic inflammation is a stressor and essentially wears down bodily functions so they can\u2019t perform their roles effectively,\u201d Dalton says. This includes our brains. Discover tips for eating well if you have diabetes.<\/a><\/li>\n
    4. Alcohol<\/strong> also contributes to inflammation and can influence neurodegeneration, brain thickness and other factors that impact brain function and health. University of Pennsylvania researchers found that even light-to-moderate alcohol consumption is associated with reductions in overall brain volume.[9]<\/a><\/li>\n<\/ol>\n

      Learn more about how good nutrition also supports your independence.<\/a><\/p>\n

      Food insecurity and brain health<\/h2>\n

      Eating healthy requires more than just the knowledge of what to eat. Processed foods are inexpensive and readily available. Nutrient-rich, fresh foods can be unaffordable or hard to find if you can\u2019t access a grocery store. Many government agencies, nonprofits and faith-based organizations offer food assistance for older adults:<\/p>\n