Active Aging Presented by Public Health Seattle-King County
A nutritious, balanced diet is good for your physical health, and eating certain foods can boost memory and concentration. For example, studies show that following a Mediterranean diet might decrease Alzheimer’s risk, according to the Mayo Clinic.
Further research shows that the MIND diet slows cognitive decline, according to a National Library of Medicine report. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. The popular nutritional plan combines foods from the Mediterranean and DASH diets that help improve brain health. A study published in Alzheimer’s and Dementia Journal found that adhering to the MIND diet also reduces the risk for Alzheimer’s disease.
Research about how diet and nutrition impact brain health is ongoing. Multiple sources agree that the following foods help boost cognitive health.
Vegetables
Vegetables are a mainstay of plant-based diets and are chock full of essential vitamins and minerals. Veggies add color to your plate and are also low-calorie and low-sodium foods. In a Mediterranean diet, aim for seven to 10 servings of vegetables and fruits daily. Certain varieties are good for brain health.
- Beets – Everyone’s favorite ruby red vegetable and Greek salad main ingredient contains nitrates that dilate blood vessels and allow more oxygenated blood to flow into your brain.
- Dark, leafy greens – They contain antioxidants like vitamin C that may reduce age-related memory loss. They also contain folate, which decreases inflammation and improves blood circulation to the brain. Kale, spinach, collards, and broccoli are good examples that may slow cognitive decline, according to Harvard Health.
Recipe: Crispy Lemon Roasted Broccoli – The Mediterranean Dish
Fruits
Fruits are tasty for breakfast, lunch, or dinner. Grapes contain a memory-boosting compound called resveratrol. Watermelon contains antioxidants and lots of water, which promotes hydration – which is good for your brain. Other brain-healthy fruits include:
- Berries – They are a good source of vitamins, minerals, and fiber. The flavonoids that give berries their vibrant colors also help improve memory. Blueberries are a superfood with antioxidants that fight cancer and anthocyanin, a brain-boosting flavonoid. Strawberries and blackberries are more delicious varieties to add to your diet.
- Avocados – The monounsaturated fat in this buttery green fruit helps improve blood cholesterol levels and memory function.
Recipe: Overnight Oats with Walnuts and Blueberries – Livestrong
Fatty Fish
Your brain’s gray matter helps with memory processing and decreases as you age, according to the Cleveland Clinic. Research shows that consuming omega-3 fatty acids in fish helps increase gray matter and decrease brain degeneration. Eating fatty fish like salmon, trout, mackerel, herring, and sardines one to twice weekly can help improve memory. Omega-3 acids have also been linked to lower blood levels of beta-amyloid, the protein that forms clumps in the brains of people with Alzheimer’s disease.
Recipe: Salmon with Spinach and White Beans – Taste of Home
Whole Grains
Whole grains are complex carbohydrates that break down more slowly than the refined carbs in white bread. When you eat white bread or pasta, they quickly break down into sugar, memory and brain health specialist Babek Tousi, MD, tells Cleveland Clinic.
High sugar intake is linked to accelerating brain function decline, Tousi notes. You should avoid drinking sugary soda and eating sugar-laden sweets. Also, swapping white carbs for whole grain options can positively impact your brain. Whole grain foods include:
- Whole grain bread
- Brown rice
- Quinoa
- Whole grain pasta
- Oatmeal
Recipe: Savory Quinoa Breakfast Bowl – Food Network Kitchen
Healthy Fats
Olive oil is a Mediterranean diet staple and a healthy fat. When you cook, use it for food prep instead of butter and vegetable oil. In a MIND diet, you avoid eating unhealthy fats like red meat, fried food, and fast food.
Nuts are an excellent source of protein and are also healthy fats. Walnuts, specifically, contain high amounts of omega-3 fatty acid and have antioxidant and anti-inflammatory effects. A UCLA study found that adding walnuts to the diet “may improve cognition and reduce the risk and/or progression of MCI and AD.”
Recipe: Mediterranean Farro Salad with Arugula, Feta, and Walnuts – The Mediterranean Dish
Studies have shown eating these nutritious and delicious foods can help boost memory and promote cognitive health. Keeping your mind sharp and staying physically active are essential for maintaining a healthy lifestyle.
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