Many of us know that maintaining a healthy diet can contribute to our overall health, but certain nutritious foods can also help lower the risk of cognitive decline as we get older and promote senior living. Healthy foods can also help fight off many diseases by destroying free radicals and keeping blood vessels clear of clots and other types of debris.
Here are five super brain foods OurSeniors.Net has listed based on inquiry, to have a great effect on keeping your mind sharp as you get older:
Anchovies, salmon, sardines, and tuna are just a handful of fatty fish rich in omega-3 fatty acids. Substituting fatty fish for meat 2-3 times per week can slow down mental degeneration. Higher levels of a fatty acid called DHA in the blood will make your brain function more efficiently. If you aren’t a fan of fish, consider taking an over-the-counter omega-3 supplement or foods like flaxseed, avocado, and walnuts.
Mixed berries get their brilliant hues from natural plant pigments called flavonoids. Research has shown that seniors and retirees that consume two or more servings of mixed berries per week can delay memory decline by up to two-and-a-half years. Blueberries, specifically, can protect the brain from oxidative stress and help improve the loss of motor function that comes with aging.
Green, Leafy Veggies
Broccoli, collards, kale, and spinach are some of the best green, leafy veggies that are rich in nutrients like beta carotene, folate, lutein, and vitamin K, all of which promote brain health. Specifically, eating your greens can help prevent dementia and cognitive decline, as well as improve your memory. Adding 1 – 2 daily servings of these to your diet is a simple way of improving your overall and brain function. The best part about incorporating green, leafy veggies into your diet is that they can be added to raw, cold salads and can also be cooked into numerous meals.
Many people in the senior and retiree communities have noticed that walnuts look like tiny human brains. This may be a coincidence but the reality is that these nuts are rich in vitamin E which helps trap free radicals known to damage brain cells. In a study conducted by Rush University Medical Center, people who eat foods rich in vitamin E can stave off the development of Alzheimer’s in older people. Walnuts are also high in a specific type of omega-3 fatty acids linked to cleaner arteries and lower blood pressure.
Green Tea and Coffee
Finally, green tea is loaded with healthy amino acids, enzymes, and vitamins that alleviate brain fatigue and function. According to a study in the Journal of Biological Chemistry, green tea also contains an antioxidant called EGCG which helps stop certain proteins from harming brain cells. Coffee also has numerous health benefits on the brain in older adults. Coffee can increase alertness, concentration, and overall well-being; it can also help limit depression and improve mood. The amount of caffeine in each of these drinks may raise anxiety levels and negatively impact sleep in some people, so it’s important to pay attention to your reaction to green tea and coffee when consumed at night.
Varying your diet with healthy foods can help with your overall cognitive function. OurSeniors.Net disseminates helpful information through our senior online and print magazine. We regularly post information throughout the year on our website and reprint and distribute content each quarter through a senior magazine customized for six different regions throughout Florida. We also promote businesses, vendors, and other types of service providers that we have carefully vetted to help enrich the lives of senior living Florida. You can subscribe by visiting our OurSeniors.Org or giving us a call at 386-267-6898. We look forward to hearing from you soon and appreciate your support.