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Mind Sharp Foods: How Can I Keep My Brain Healthy As I Age?

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To keep your mind healthy as you age, eat plenty of food that contain antioxidants. The foods that help cognitive function include fruits (especially berries), dark chocolate, seeds and nuts, soybeans, kale and broccoli, whole grains, and oily fish.

As you may expect, food and a healthy diet plays a major role in brain health.

Harvard Health Publishing posted an article about how foods with low-density lipoprotein or LDL cholesterol can hurt our arteries, including those in our brain. This leads to the formation of beta-amyloid plaques, which could possibly be responsible for the development of Alzheimer’s.

It’s much better for a senior to consume polyunsaturated and monounsaturated fats, as these have more high-density lipoprotein or HDL cholesterol. That’s the good kind, by the way.

Here are some dietary suggestions to follow:

Eat Fruits For Brain Power

The following fruits contain plenty of antioxidants, which can lessen the brain’s inflammation and stress, which in turn may prevent seniors from getting Alzheimer’s. These fruits are:

  • Mulberries
  • Blackcurrants
  • Blueberries
  • Blackberries
  • Strawberries
  • Avocados (yes, they’re a fruit)

Eat Mind Sharp Foods

Don’t stop with just eating the above fruits! The following edible eats contain antioxidants and omega-3 fatty acids that could heal damaged brain cells and even create new ones.

Here are the mind sharp foods to incorporate into a senior’s healthy diet:

  • Soybeans and other soy-based foods: Soy has polyphenols, a type of antioxidant that keeps up our cognition and may help seniors avoid dementia.
  • Kale: The glucosinolates in kale boasts minerals, vitamins, and antioxidants.
  • Broccoli: Another great veggie for seniors is broccoli. It too has glucosinolates. Besides that, its antioxidant content is high, its isothiocyanates could control oxidative stress, and it’s low in calories.
  • Eggs: Although eggs have gotten a bad rap in recent years, they can be healthy. It’s possible that the folic acid, vitamin B-12, and vitamin B-6 in eggs could slow down how long it takes for a brain to fall into decline. They also keep the brain from shrinking.
  • Peanuts: Mulberries and peanuts alike contain an antioxidant called resveratrol. This could keep diseases and conditions like Parkinson’s, Alzheimer’s, and cancer at bay.
  • Coffee: Coffee may also help the brain. It turns out that adenosine, a type of brain substance that causes fatigue, can’t work as well with caffeine coursing through our veins. There’s also a potential positive link between coffee and our ability to process data.
  • Whole grains: Whole grains can lead to both a healthier body and brain. These foods contain a lot of vitamin E, which could prevent Alzheimer’s and keep the brain’s cognition on track.
  • Seeds and nuts: Lots of nuts and seeds are also jam-packed with vitamin E. Besides that, these foods have antioxidants and omega-3 fatty acids for a better-functioning brain.
  • Dark chocolate: Yes, that’s right, dark chocolate can be good for brain health! The cacao in this type of chocolate is rich in flavonoids. These antioxidants keep blood moving throughout the brain. It’s also believed that the brain gets more blood vessels and neurons with enough cacao flavonoids, specifically in brain areas involved in learning and memory.
  • Oily fish: Oily fish such as sardines, herring, tuna, mackerel, and salmon have plenty of omega-3s. Through consuming these fatty acids, one may be able to enjoy improved cognition as the brain receives more blood.

What Is The Best Vitamin For Memory?

Sometimes seniors can’t eat the foods we mentioned in the prior section. This can be due to a variety of reasons.

For example, maybe the person can’t chew some of them. Maybe they are allergic some of these foods. Maybe they plain don’t like some of them. In these cases, it can help to take a memory-boosting supplement.

Although there is no one “best” vitamin for memory, there are several a senior could try. These include vitamin B, vitamin C, and vitamin E.

They could also try supplements that contain ginseng, magnesium, or beta-carotene. The latter two can erase deficiencies while ginseng could aide brain performance.

*NOTE: some supplements can interfere with medications, so it is best to clear any memory boosting supplements with the senior’s doctor before taking them.

Frequently Asked Questions

What are the 5 worst foods for memory?

The five worst foods for brain health are margarine and fried foods, alcohol and sugary drinks/sodas, artificial sweeteners, doughnuts, and white rice and white breads.
You can read more about these and other awful-for-you foods at WebMD.

What drinks help thinking?

According to experts, water, green tea, red wine, cocoa, and coffee can help thinking by improving concentration and focus.

Related Reading

Aging Well: How Does Physical Exercise Affect The Brain?

How To Keep An Elderly Mind Sharp

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