What are the best foods for brain health? Seniors should eat fatty fish, leafy green vegetables, berries, and nuts and seeds. As for drinks, water is the best, but green tea, coffee, and berry smoothies are good too.
According to The Conversation, anywhere between 10-70% of older adults don’t get enough nutrition. Not only can this make the body weaker and more susceptible to illnesses and infections, but it can also affect cognitive health.
Seniors in Hendersonville, NC, may think they’re eating healthy already, and they just might be. However, practically everyone can make improvements, especially when it comes to cognitive wellness.
So what are the best foods for brain health?
What Are the Best Foods for Brain Health?
Good nutrition and cognition go hand-in-hand. These are the brain-boosting foods for senior brain health you should eat.
Fatty Fish
If you’re after healthy meals for memory, then you have to include fatty fish. They’re rich in omega-3 fatty acids, and they’re essential building blocks of brain cells. They play a key role in:
- Memory
- Focus
- Mood regulation
For seniors, the abundance of omega-3 fatty acids found in fatty fish may help slow age-related cognitive decline. In addition, it may reduce the risk of conditions like dementia and depression. These healthy fats can also help with heart health.
You should aim to eat fatty fish at least two times per week. Great choices include salmon, tuna, and sardines.
Leafy Green Vegetables
Everyone’s mother always tells them to eat their greens, and for good reason. When it comes to food and mental clarity, you need leafy greens to protect your brain. They’re full of nutrients like:
- Vitamin K
- Folate
- Beta carotene
- Antioxidants
The above reduce inflammation and oxidative stress, both of which can damage your brain cells over time. Also, folate can support mood balance and healthy nerve function.
If you don’t like leafy greens much, then there are clever ways to still get them in your diet. For example, you can top your soups with spinach or blend kale into smoothies.
Berries
Berries are filled with a type of antioxidant called flavonoids. They help protect brain cells from damage and improve communication between neurons, which helps with memory and learning. And because they’re antioxidants, they fight inflammation too.
Both fresh and frozen berries are easy to get, and they’re equally nutritious. Our suggestions include:
- Sprinkling on oatmeal
- Mixing into yogurt
- Eating as a snack
If you love sugary desserts, then this is the perfect chance to make a great lifestyle change. Swap them out for berries, as they’re naturally sweet and satisfying.
Nuts and Seeds
Nuts and seeds may be small, but they’re powerful. They provide:
- Healthy fats
- Vitamin E
- Protein
- Antioxidants
Altogether, the above can protect brain cells from age-related damage. If you’re after a “super” nut, then opt for the walnut, as it has omega-3 fatty acids that support memory and mental clarity.
Those who don’t have big appetites don’t have to worry. Just a small handful of nuts and seeds a day is enough to experience their benefits! You can:
- Add almonds to salads
- Sprinkle flaxseeds into smoothies
- Snack on mixed nuts between meals
Just make sure to choose the unsalted varieties to keep your sodium intake low.
What Drink Increases Brain Power?
There are actually several drinks that can support brain performance. However, water is the most important. If you have even mild dehydration, then you might experience:
- Fatigue
- Headaches
- Poor concentration
If you’re not a fan of plain water, then the next best thing is green tea. It has antioxidants and a little bit of caffeine, which can help with focus.
Coffee is another good choice, but only in moderation. Too much may disrupt your sleep or increase anxiety.
For something refreshing on a hot summer day, try smoothies made with:
- Berries
- Leafy greens
- Yogurt
Make sure to limit sugary drinks and alcohol.
Frequently Asked Questions
What Foods Are Linked to Depression?
There are certain foods that may negatively affect your mood and mental health, especially if you eat them regularly or in large amounts.
For instance, highly processed foods can cause inflammation in the brain and body, and this is linked to higher rates of depression. Examples include:
- Packaged snacks
- Fast food
- Fried foods
- Sugary desserts
Refined carbohydrates aren’t good for you either, such as white bread, pastries, and soda. These can spike your blood sugar and then cause crashes that leave you tired, irritable, and low.
Lastly, excess alcohol can affect your sleep and brain chemistry. As a result, your mood can worsen over time.
How Do I Make My Brain Stronger?
To make your brain stronger, you have to use a multipronged approach that tackles the physical, mental, and social sides of life. Get regular exercise, mental stimulation, and make efforts to be with others.
You should also have good nutrition and adequate sleep. Without enough sleep, your brain can’t repair itself and store key memories.
What Are Signs of Poor Brain Health?
Of course, some changes in thinking are normal as you get older. But if you have persistent or worsening symptoms, then you may have poor brain health.
Common warning signs include:
- Frequent forgetfulness that disrupts daily life
- Difficulty concentrating
- Trouble following conversations
- Struggles with completing familiar tasks
- Confusion about time or place
- Poor decision-making
- Sleep problems
- Withdrawal from social activities
If you suspect you or a loved one has poor brain health, speak with a doctor. Early detection can make a huge difference.
Eat the Healthiest Diet Possible?
Now you know the answer to the question, “What are the best foods for brain health?” There are various options to boost your brain, and you can spread out our suggestions across all meals of the day too.
But if you don’t like prepping and cooking food, then you could benefit from living at our senior living community. We have friendly tableside service and chef-prepared meals that keep things interesting while remaining nutritious.
Contact us now to schedule a tour at a senior living community in Hendersonville, NC. At TerraBella Hendersonville, we have a multifunctional game room where residents can play various games for social stimulation.
