There’s no denying that as we age chronologically, our body ages right along with us. But research is showing that you can increase your chances of maintaining a healthy brain well into your old age if you add these “smart” foods to your daily eating regimen.
It is the Fourteen Foods Proven to Change Your Life, calls these tasty fruits. Researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging.
Deep water fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function, and the fact that it is in plentiful supply. Omega-3s also contain anti-inflammatory substances. Other oily fish that provide the benefits of omega-3s are sardines and herring.
Nuts and seeds
Nuts and seeds are good sources of vitamin E, explaining that higher levels of vitamin E correspond with less cognitive decline as you get older. Add an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and hydrogenated nut butters such as peanut butter, almond butter, and tahini. Raw or roasted doesn’t matter, although if you’re on a sodium-restricted diet, buy unsalted nuts.
Avocados are almost as good as blueberries in promoting brain health. True, the avocado is a fatty fruit, but, it’s a monounsaturated fat, which contributes to healthy blood flow. And healthy blood flow means a healthy brain. Avocados also lower blood pressure, and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. Avocados are high in calories.
Whole grains, such as oatmeal, whole-grain breads, and brown rice can reduce the risk for heart disease. “Every organ in the body is dependent on blood flow. If you promote cardiovascular health, you’re promoting good flow to the organ system, which includes the brain. While wheat germ is not technically a whole grain, Super foods list because in addition to fiber, it has vitamin E and some omega-3s.
Beans are “under-recognized” and “economical”. They also stabilize glucose (blood sugar) levels. The brain is dependent on glucose for fuel, and since it can’t store the glucose, it relies on a steady stream of energy which beans can provide. Any beans will do, but she is especially partial to lentils and black beans and recommends.
Pomegranate juice (you can eat the fruit itself but with its many tiny seeds, it’s not nearly as convenient) offers potent antioxidant benefits, which protect the brain from the damage of free radicals. “Probably no part of the body is more sensitive to the damage from free radicals as the brain. Citrus fruits and colorful vegetables are also high on Perlmutter’s list of “brainy” foods because of their antioxidant properties.
Freshly brewed tea
Two to three cups a day of freshly brewed tea hot or iced contains a modest amount of caffeine which can boost brain power by enhancing memory, focus, and mood. Tea also has potent antioxidants, especially the class known as catechizes, which promotes healthy blood flow. Bottled or powdered teas don’t do the trick.
Dark chocolate has powerful antioxidant properties, most people believing eating chocolate will give you pile but no, it contains several natural stimulants, including caffeine, which enhance focus and concentration, and stimulates the production of endorphins, which helps improve mood