There are several ways to keep your brain sharp and healthy as you age. These include being socially active, getting enough sleep, and getting regular exercise. But research is continuously proving that the food included in your plate also plays an important role in strengthening memory and slowing down the decline in mental abilities.
Many of the most beneficial foods for the brain are part of the MIND Diet. This diet is considered a healthy mix of the Mediterranean and DASH diets. MIND stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay. It was introduced in 2015, when researchers found that limiting saturated fat and prioritizing foods like vegetables, whole grains, nuts, beans, fish, berries, low-fat proteins and olive oil could slow the decline in mental abilities.
According to experts, these foods reduce inflammation and oxidative stress as well as provide essential omega-3 and omega-6 fatty acids for the brain.
1. Leafy Greens Examples: Spinach, Kale, Mustard Greens, Arugula Among the foods most researched for brain health, green leafy vegetables are at the top. One study found that people who ate about one serving of green leafy vegetables per day had lower rates of decline in mental abilities.
Vitamin K, folate and lutein are found in abundance in these vegetables, which help in maintaining the protection and functionality of brain cells. Additionally, the fiber present in them improves intestinal health, which indirectly benefits the brain as well.
Tip: The darker the leafy vegetable, the more nutrition it will provide.
2. Berries Example: Blueberry, Strawberry, Raspberry, Blackberry All fruits are healthy, but berry fruits are considered especially beneficial for the brain. The compounds called flavonoids and anthocyanins present in them protect brain cells from damage.
A large study found that people who consumed more blueberries and strawberries slowed down the mental aging process by about two and a half years.
3. Fatty Fish Example: Salmon, Tuna, Mackerel Omega-3 fatty acids are extremely essential for the brain. They play an important role in the formation and protection of membranes of brain cells.
Fatty fish contain a specific amount of an omega-3 called DHA (Docosahexaenoic Acid), which has been linked to a reduced risk of dementia and memory decline. If fish like salmon are not available, other sea foods can also provide some benefit.
4. Nuts and Seeds Examples: Walnuts, Flax Seeds, Chia Seeds, Pumpkin Seeds, Hemp Seeds If you don’t eat fish regularly, plant-based omega-3 ALA (Alpha-Linolenic Acid) is a good alternative.
Studies conducted on walnuts have indicated that it may help keep the brain healthy by reducing inflammation and oxidative stress. A recent study found that people who ate walnuts had better memory and reaction abilities.
MIND Diet advises: Consume dry fruits at least 5 times a week.
Olive Oil
Especially extra virgin olive oil is considered very beneficial for the brain. It contains healthy fats, vitamin E and powerful antioxidants like oleocanthal, which help reduce inflammation. A large study found that people who consumed at least 7 grams of olive oil per day had a 28% lower risk of dementia-related death.
6. Eggs Quantity: People with normal cholesterol levels can eat about 6 eggs a week. Recent research has shown that eggs may help reduce the risk of Alzheimer’s and other types of dementia. Choline, a nutrient present in eggs, is very important for memory and brain functions. Apart from this, some amount of DHA is also found in eggs. Important: Be sure to eat the egg yolk, because most of the choline and vitamin D are present there.
Which foods to limit for brain health?: : Some foods can have negative effects on mental health, such as: fried foods, highly processed foods, Red Meat, in large quantities ‘Thing‘ butter And sweets and sugary foods The research found that people who consumed excessive amounts of these foods had almost double the risk of dementia. However, it is not necessary to abandon them completely. A healthy lifestyle can be maintained even by consuming it in limited quantities.
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