One of the best ways to keep your mind functioning well and prevent dementia and cognitive decline is to eat a diet rich in brain foods.
The most common type of dementia, Alzheimer’s disease, affects nearly 6 million Americans and is expected to reach 14 million by 2060 as our population ages. Cognitive decline – an impairment in memory, decision-making and the ability to learn – develops because neurons age and the speed at which the brain functions slows. It is directly linked to the aging process and leads to deterioration in memory, attention and brain processing.
Beyond the calories burned by operating all of the brain’s many functions, there are specific foods that help support our brain’s activity. Here’s what you need to know about so-called brain foods.
New research on foods and brain aging
A new study published in the journal Nature Aging highlights specific nutrients that may help slow brain aging. The 100 participants aged 65 to 75 completed questionnaires, underwent various physical and cognitive tests, MRI scans and had their blood plasma collected after fasting.
The researchers found that one group showed signs of slower aging and also consumed a specific nutritional profile. Nutrients in the blood that were prevalent in participants aging more slowly were:
Fatty acids found in seafood and some healthy cooking oils
Antioxidants found in berries, garlic, tomatoes, nuts and many other fruits and vegetables
Carotenoids, found in spinach, kale, carrots, broccoli and some fruits
Vitamin E, found in fruits, vegetables, seafood, seeds and nuts, etc.
Choline, found in egg yolks, beef, dairy products and some vegetables
Many foods that make up the Mediterranean diet are rich in these nutrients, the researchers noted. While most previous research on food and brain health has relied on dietary questionnaires, this research is one of the first to use blood biomarkers, brain scans and cognitive tests.
What is the #1 best food for brain health?
As a registered dietitian, I would say this is the best food to improve your brain health:
Oily fish
Studies have shown that eating just one seafood meal per week is associated with a reduced risk of Alzheimer’s disease and dementia. Our brains are primarily made up of omega-3 fatty acids called EPA and DHA. So it makes sense that foods containing these fats contribute to brain health.
Omega-3 has been shown to help protect the brain through its anti-inflammatory effects, its ability to help create new neurons, and its power to help clear brain plaques, one of the signs of Alzheimer’s disease. The best-known sources of EPA and DHA on the planet are high-quality seafood, such as wild Alaskan salmon, sablefish, and halibut. Sardines are another source of omega-3. Wild seafood is sustainably caught and also contains fewer contaminants than farm-raised seafood.
What foods contribute to brain health?
Eggs
The micronutrient choline is finally getting the attention it deserves for its role in brain health, including memory, thinking, mood and more. Higher levels of choline intake are thought to support brain function, which may decrease the risk of certain types of dementia, including Alzheimer’s disease. Egg is one of the best food sources of choline. One large egg provides 150 milligrams, or about 25% of the daily needs for men and 35% for women.
You’ll find choline (closer to half of an egg’s protein and many other vitamins and minerals) in the yolk, so be sure to eat the whole egg. According to the American Heart Association, eggs can be included as part of a smart diet for healthy adults.
Nut
Research has shown that nut consumption may be associated with improved cognitive function and memory in groups at high risk of age-related cognitive impairment, as well as a reduced risk of heart disease. Alzheimer’s. Walnut is also associated with a reduced risk of other diseases, such as cardiovascular disease or type 2 diabetes, both of which are risk factors for developing dementia. Whether you’re eating nuts for your heart or brain health, you can feel good knowing you’re covering both bases.
Berries
Known to be rich in antioxidants and polyphenols, berries contain several disease-fighting compounds. Research has shown that consuming berries has a protective effect against cardiovascular disease, cancer and Alzheimer’s disease. Inflammation is a major contributor to Alzheimer’s disease and other chronic diseases. Strawberries and blueberries have anti-inflammatory benefits.
A study on strawberries found that when people aged 60 to 75 were given the equivalent of 2 cups of strawberries per day for 90 days, they showed improvements in their memory and learning tests. In a similar study, participants who ate the equivalent of a cup of blueberries per day were tested on verbal learning and task switching and had significantly fewer errors in both tests at 45 and 90 days .
Prunes
Known for their benefits for gut and bone health, prunes are also great for your brain. Prunes are rich in potassium and are a source of vitamin B6 and copper, all micronutrients that contribute to the normal functioning of the nervous system. Additionally, studies on prunes show that the dried fruit has anti-inflammatory, antioxidant, and memory-enhancing properties. The benefits are likely due to the high content of anthocyanin, a blue plant pigment.
Citrus fruits
One of the markers of Alzheimer’s disease is neurodegeneration. The peel of a small citrus fruit from Okinawan, Japan, called shikuwasa lime (also called citrus depressa), is rich in a plant compound called nobiletin. Nobiletin has been shown to protect nerve cells and provide anti-inflammatory benefits and shows promise as a potential treatment for Alzheimer’s disease. The good news is that this important compound is also found in tangerines, oranges, tangerines and grapefruits.
Cocoa powder and dark chocolate
Cacao beans are rich in flavanols, which help fight inflammation in our bodies and can increase blood flow to the brain. Choosing dark chocolate over milk chocolate helps you get more protective polyphenols.
extra virgin olive oil
As a staple of the Mediterranean diet, extra virgin olive oil is rich in polyphenols and vitamin E. A 2023 study at the Harvard TH Chan School of Public Health found that daily consumption of more of half a tablespoon of EVOO had a 28% reduction. risk of dying from dementia compared to never or rarely consuming olive oil. The study also found that replacing just one teaspoon of margarine or mayonnaise with the same daily amount of EVOO was associated with an 8% to 14% lower risk of dying from dementia.
Tips to sharpen your memory
Besides what we eat, there are other habits to work on to support brain health, Dr. Andrew Budson, author of “Why We Forget and How to Remember Better,” tells TODAY.com.
Here are some strategies to remember things better:
Focus your attention on whatever you want to remember.
Organize everything you want to remember, whether reviewing the sights, sounds, smells, thoughts and feelings of an experience or the material you need to memorize for a presentation or exam.
Understand what you want to remember, such as the meaning or deeper implications of an episode in your life or the individual elements of your presentation or exam.
Connect what you learn to things you already know or have experienced
In addition to the tips above, you may want to give up some habits that can harm memory over time, says Budson. These include:
Do not immediately correct bad habits. Break bad habits immediately, otherwise they will become part of your routine. For example, don’t leave your keys, wallet, and cell phone where they are hard to find even once, as you may find yourself frequently searching for them around the house.
Not paying attention to where you are or what you are doing. This is the #1 reason people have trouble finding their cars, keys, phones, etc. Stop and pay attention to where you parked and where you put your keys, for example.
Not practicing aerobic exercise regularly. Aerobic exercise releases growth factors from the brain that help new brain cells grow in the hippocampus, the part of the brain that forms new memories.
Being sedentary and watching too much television. New studies suggest that even accounting for vigorous exercise, it’s still important not to be sedentary and not watch TV for more than an hour a day.
Eating too much unhealthy food. Everyone can eat desserts, red meat, butter, soda, refined sugar and flour from time to time, but it is important that the majority of their diet comes from the Mediterranean menu, including fish, olive oil, fruits and vegetables. , nuts and beans and whole grains.
Although Budson doesn’t recommend any specific supplements for brain health, he encourages people to have their vitamin D and B12 levels checked by your doctor at least once every ten years after age 40. Both vitamins D and B-12 are necessary for good memory. function.
Brain Health Recipes
To help you deliciously boost your brain, dive into these wonderful recipes.
One-Skillet Lemon-Pepper Salmon and Orzo by Riley Wofford
Bright green and spicy Shakshuka by Ayesha Nurdjaja
Nut and Lentil Bolognese by Radhi Devlukia Shetty
Strawberry Rhubarb Crisp by Jessie Sheehan
Siri Daly’s Watermelon, Blueberry and Feta Salad by Siri Daly
Italian Lemon Ricotta Cake by Jessie Sheehan
Zesty Summer Citrus Salad by Carrie Parente
Chocolate Peanut Butter Energy Bites by Joy Bauer
Ina Garten’s Chicken Marbella by Ina Garten
This article was originally published on TODAY.com
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