Healthy Brain Foods for Seniors

You’re never too old to focus on maintaining good brain health.

With age, it becomes more important than ever to keep your brain sharp, as it can help reduce the risk of dementia and other neurological conditions.

Eating a healthy diet is one of the best things you can do for your brain, and there are specific foods that have been shown to offer cognitive-conserving effects. Here are some of the best foods for brain health for seniors.

Start with extra-virgin olive oil

This is the least processed form of olive oil, and it's linked to a low incidence of Alzheimer’s disease. It increases autophagy of the cells, which is the process of cleaning up cells.

Don’t forget the spices!

Spices, particularly turmeric with a pinch of black pepper, cinnamon, saffron, rosemary, and ginger, are associated with brain-healthy nutrients for older adults. Adding black pepper to turmeric makes it 20 times more bioavailable to your body.

Fish is also a great source of healthy fats

Try to incorporate wild sockeye salmon, anchovies, and sardines into your diet, as they are rich in omega-3 fatty acids called EPA and DHA, which are important for brain health.

If you're looking for plant-based sources of omega-3s, try nuts and seeds like walnuts, chia seeds, and flaxseed. You can easily add them to a salad or blend them into a smoothie.

Leafy greens

Leafy greens like Swiss chard, dandelion greens, romaine lettuce, arugula, and spinach are also great for brain health. They contain vitamin B9 (folate), which has been linked to several neurological conditions. Improving folate levels can have a positive impact on cognitive aging and brain health.

Don’t forget about colorful fruits and vegetables!

These contain phytonutrients and fiber and can positively interact with gut microbes, which are key to reducing inflammation in the body. This gut-brain connection is why it's so important to be mindful of what you consume.

And chocolate, too

Finally, extra-dark natural chocolate may also have brain benefits. Look for 70% dark chocolate, which is rich in nutrients like cocoa flavanols and magnesium, and avoid sugar-laden candy bars.

Eating a healthy diet filled with these foods can support a healthier mood, reduce inflammation, and improve brain health. Don’t forget to combine this with an active lifestyle for optimal results.

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The Adaptive Clothing Australia Team