In a study on the prevalence of cognitive impairment, Columbia University researchers found that nearly 10% of US adults aged 65 and older have dementia. Rates for dementia and mild cognitive impairment rise with age.

Lifestyle changes could help preserve brain function, improving your quality of life while living in beautiful Newton, NC. For example, adjusting your diet for brain health may help slow age-related mental decline.

What are the foods that support memory, and how can you improve your cognitive health for seniors? Read on to find out!

Fatty Fish

Many dementia-friendly meals feature fish as the main source of protein. These can include:

Sardines
Trout
Salmon
Herring
Albacore tuna

Fatty fish are a rich source of omega-3 fatty acids. According to an article in Cureus, 50-60% of the brain is made of lipids (fats). Of this, 35% consists of omega-3s.

The brain needs omega-3 fatty acids to create nerve and brain cells. These cells are essential for memory and learning processes.

Eating fish may increase the amount of gray matter in your brain. The nerve cells in gray matter are linked to emotion, memory, and decision-making processes.

Foods rich in omega-3s may provide neuroprotective benefits. They could help slow the rate of age-related mental decline or prevent Alzheimer’s disease.

On the other hand, not getting enough omega-3 fatty acids could increase the risk of cognitive impairments such as depression.

Dark Chocolate

Dark chocolate’s brain-boosting compounds include:

Caffeine
Antioxidants
Flavonoids
Cocoa

Flavonoids are antioxidants. They may help boost your memory and slow age-related mental decline.

Berries

Blueberries are rich in anthocyanins, which offer antioxidant and anti-inflammatory effects. Antioxidants fight free radicals, protecting the body from oxidative stress and inflammation. Otherwise, both could contribute to brain aging, increasing your risk of neurodegenerative diseases.

These antioxidants can accumulate in the brain, improving communication between brain cells. Consider adding berries to your diet by:

Having them as a snack
Adding them to a parfait
Sprinkling them over cereal or oatmeal
Adding them to a smoothie

For more brain-boosting diet tips, explore your senior living community’s dining program. You can work with professionals to develop personalized meals based on your nutritional needs and food preferences.

Coffee

The two main components of coffee are antioxidants and caffeine. Antioxidants protect our bodies from destructive free radicals. Caffeine could do the following:

Stimulate feel-good neurotransmitters like dopamine
Provide short-term improvements in concentration
Block adenosine to increase alertness

Long-term coffee consumption is associated with a prevention of cognitive decline. It’s also linked to a reduced risk of stroke, Alzheimer’s, and Parkinson’s disease.

Avoid increasing your daily caffeine consumption or drinking coffee too close to bedtime. It could negatively affect your sleep health, which negatively affects your brain and memory.

Turmeric

Turmeric’s active ingredient, curcumin, can directly enter the brain. It can provide anti-inflammatory and antioxidant benefits, such as:

Boosting serotonin and dopamine to ease depression
Improve memory in people with Alzheimer’s
Encourage brain cell growth

Try adding turmeric to your diet while creating tasty stir-fries. Consume turmeric with black pepper, which can enhance curcumin’s absorption.

Otherwise, talk to your doctor about adding supplements to your routine. They’ll help you choose options that won’t interact with medications you already take.

Pumpkin Seeds

Pumpkin seeds contain brain-boosting nutrients like:

Iron
Copper
Magnesium
Zinc

An iron deficiency could cause impaired brain function and brain fog. A copper imbalance could increase your risk of neurodegenerative disorders.

Magnesium plays a role in memory and learning. Low levels are linked to neurological diseases.

Zinc and copper are both crucial for nerve signaling. A zinc deficiency could increase your risk of Alzheimer’s or Parkinson’s.

Nuts

Nuts may help improve heart health markers. Having a healthy heart could benefit your brain health. According to a study in Frontiers in Aging Neuroscience, regularly consuming nuts may lower the risk of cognitive decline.

Walnuts offer anti-inflammatory compounds like omega-3 fatty acids. Other nuts feature healthy fats, vitamin E, and antioxidants. Like antioxidants, vitamin E may help protect cells from free-radical damage to slow mental decline.

For more advice on senior nutrition for brain function, explore your senior living community’s dining program. Consider pairing these nutrition tips with regular exercise, which can improve mood, memory, and focus. You can explore your community’s fitness program for exercise classes.

Broccoli

Broccoli is rich in vitamin K (a cup delivers over the recommended daily intake) and antioxidants. Vitamin K helps the body create sphingolipids, a type of fat in our brain cells. Increasing your vitamin K intake could improve your memory.

Broccoli contains compounds like sulforaphane that can offer antioxidant and anti-inflammatory benefits. Consuming more broccoli may help protect the brain from damage.

Oranges

The vitamin C in oranges may provide antioxidant benefits. It could help prevent cognitive decline while benefiting tasks that involve:

Decision
Attention
Memory
Focus

Other foods rich in vitamin C include bell peppers, Brussels sprouts, and kiwi.

Green Tea

The caffeine in green tea may improve your focus, memory, and alertness. Green tea also contains L-theanine, which can increase GABA activity. This could help reduce anxiety while helping you feel relaxed.

The antioxidants and polyphenols in green tea could offer neuroprotective benefits. It may help improve memory while reducing the risk of neurodegenerative disease.

Eggs

Eggs are rich in choline, folate, and vitamins B6 and B12. Choline helps the body create a neurotransmitter that regulates memory and mood. B vitamins could slow the progression of mental decline.

Establish a Diet for Brain Health

Creating a diet for brain health may improve your cognitive function while reducing your risk of neurodegenerative diseases. You don’t have to apply these brain-boosting diet tips alone, though. Instead, consult experts in Newton, NC.

And look no further for help than TerraBella Newton, a premier senior living community with a scenic, hometown feel. Our Senior Assisted Living Program offers round-the-clock support, while our SHINE® Memory Care Program applies scientifically backed approaches.

Discover our exclusive lifestyle programs, including chef-prepared meals through Sensations Dining, engaging activities through Celebrations, and Dimensions Health & Wellness. Contact us now to schedule your tour.