As the U.S. population ages, more adults are developing thinking and memory problems, called mild cognitive impairment. Scientists have been looking for ways to prevent or delay this type of mental decline and more severe disorders, like dementia.
Some studies have found links between healthy eating and improved thinking and memory. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern. Including these foods:
Healthy fats, such as olive oil or canola, rather than saturated fats. Avocados are rich and creamy and filled with omega fatty acids as well as vitamin E. Omega fatty acids are essential for cell growth and brain development, and vitamin E helps protect cell membranes from free radicals. Vitamin E may also slow progression of degenerative diseases, through its protection, maintenance and repair of cells within the brain.
Berries, flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows. Blueberries and other dark berries are rich in antioxidants, which protect them against free radicals, making them one powerful brain food. They also help fight against degenerative changes in the brain and enhance neural functioning and communication.
Nuts are excellent sources of protein. Protein is the second largest matter in the brain, second only to water, so it’s important to nourish your brain with protein rich foods. Nuts such as walnuts, almonds and peanuts as well as sunflower and pumpkin seeds, are brain foods high protein and omega fatty acids. Proteins help neurons within the brain communicate with each other through neurotransmitters made from amino acids. Amino acids are also found in protein and are packed with mega 3 and 6 fatty acids. These are essential fats our bodies don’t produce, but we need to consume. Omega fatty acids aid in building cells to maintain normal brain function as well as helping with storage of new memoires through the creation of synapses or connections within the brain.
Oily fish, such as salmon, are high in omega 3s, DHA in particular, a building block of the brain that improves brain function.
Beans are rich in fiber, B vitamins and omega fatty acids. Fiber helps keep you fuller longer and creates a gradual release of sugar, helping concentration and memory.
Lean red meats are high in iron. Iron aids in the production of neurotransmitters, as well as helps blood cells carry oxygen throughout the body, including the brain, aiding in attention and concentration.
Remember to limit sweets, fast food, and fried foods.
Read More: Smith-Shively: Healthy eating linked to better brain health