As we age, one of our main concerns is to keep our minds "sharp". The good news is that diet can give us important support! Certain foods, rich in healthy components such as omega-3 fatty acids, B vitamins and antioxidants support brain health. Here is what American specialists advise us to eat constantly to maintain a good mental function.
Cabbage, spinach, kale and broccoli are rich in brain-healthy nutrients such as vitamin K, lutein, folate and beta carotene. Research suggests that these foods can help slow cognitive decline.
Fatty fish are abundant sources of omega-3 fatty acids and healthy unsaturated fats. Try to eat fish at least twice a week, but choose low-mercury varieties, such as salmon, cod, canned light tuna, and pollock. If you're not a fan of fish, ask your doctor about an omega-3 supplements, or choose land-based sources of omega-3s, such as flaxseed, avocado, and walnuts.
Flavonoids, the natural plant pigments that give berries their bright hues, also help improve memory, research shows. In a study published in the Annals of Neurology, researchers at Harvard's Brigham and Women's Hospital found that women who ate two or more servings of strawberries and blueberries each week delayed memory decline by up to two and a half years.
Tea and Coffee for Focus
The caffeine in your morning cup of coffee or tea may offer more than just a short-term boost in focus. In a study published in the Journal of Nutrition, participants who consumed more caffeine performed better on tests of mental function. Caffeine may also help consolidate new memories, according to other research.
Nuts are excellent sources of protein and healthy fats. A landmark study from UCLA linked higher nut consumption to improved cognitive test scores. Walnuts are rich in a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which helps lower blood pressure and protect arteries. They’re good for both your heart and your brain.
Source: https://www.health.harvard.edu/
