Although there is no magic food that can keep your brain healthy as you age, certain foods do help to promote brain health.
Nutritionists stress the importance of eating a lot of fruits, legumes and vegetables. The majority of your protein should come from fish and plants.
This article will discuss some of the best brain foods that are also good for blood vessels and your heart.
Leafy greens
Green leafy vegetables like broccoli, spinach, collards greens and kale are rich in nutrients that help protect the brain. These nutrients include beta-carotene (a pigment), folate (a nutrient), lutein and vitamin K.
High fat fish
Omega-3 fatty acids are abundant in fatty fish. These unsaturated healthy fats can reduce the beta-amyloid levels in your blood. Beta-amyloid, a protein that is harmful for people with Alzheimer’s because it forms harmful clumps within the brain, can be found in low amounts. Eat low-mercury seafood at least twice a week. If you don’t like fish, you can still get Omega-3 by eating plants such as avocados, walnuts and flaxseeds. You can take omega-3 supplements.
Berries
Berry colors are a source of flavinoids, which boost memory and give berries their color. In one study, memory decline in women who consumed at least two portions of blueberries and strawberry every week was delayed by two-and-ahalf years.
Tea
Caffeine’s short-lived improvement in concentration may not be as short-lived as you think. Participants who consumed more caffeine in one study performed better on tests of mental ability. In another study, caffeine was found to improve the ability to remember new memories. This study compared a series of images to a placebo or caffeine pill. The caffeine supplement helped more people recognize the images.
Walnuts
Walnuts are high in omega-3 fatty acids and protein. They can also improve your memory. Walnuts contain a lot of alpha-linolenic (ALA), an omega-3 fatty acids. Include generous amounts of ALA, and other Omega-3 fatty acid in your diet to lower blood pressure and maintain your arteries. Both your brain and heart will benefit from this.
You can include these foods in your diet if you’re worried about cognitive decline or are experiencing cognitive issues.
