The Best Foods for Brain Health in Aging Adults

Cognitive decline and poor diet are closely correlated. To remain mentally sharp as we age, proper nutrition is crucial!

Brain Healthy Grilled Salmon

I saw firsthand when my mom came to live with me how her cognitive ability improved as I made changes to her diet. Just by getting her off sugar and processed foods and transitioning her to a whole foods diet, resulted in remarkable changes.

Memory, focus and cognitive function

Personally, my goal has never been to live as long as possible ... I just want to remain as physically active and mentally sharp as I am today until the day I die.

Aging does not need to be accompanied by mental decline. It is never too late to layer in preventive steps that will help us to retain memory, focus and cognitive function even in our elder years. The good news is, brain health can be greatly influenced by dietary choices, which is something we can control over.

Following are the best foods to nourish the mind and keep it sharp through the years:

Fatty Fish

Fatty fish such as salmon and sardines are high in Omega 3 fatty acids which help maintain healthy brain function. **For my plant based friends, alternative sources of Omega 3s are chia, flax and hemp seeds as well as walnuts and almonds.

Berries

Not only are they tasty, but blueberries, strawberries and blackberries are high in antioxidants which help to reduce inflammation and oxidative stress, both of which can contribute to brain aging. So if you're feeling in need of a little brain boost in the morning, throw a handful of berries into your smoothie or oatmeal bowl.

Nuts & Seeds

Nutrient dense and high in healthy fats, these powerhouses are high in antioxidants and vitamin E, which is associated with slowing cognitive decline and protecting brain cells from oxidative stress. It's easy to sprinkle them into salads, grains, and smoothies to upgrade the nutritional profile of the meal. Sunflower and pumpkin seeds, almonds, walnuts, and hazelnuts are all great choices.

Leafy Greens

Every chance I get, I'm plugging the benefits of leafy greens, which are widely lacking in most people's diets. For me, kale is it's own food group! I could literally eat it every day. Dark, leafy greens like swiss chard, collards, spinach and kale are packed with vitamins and minerals that support brain health. High in folate and Vitamin K, a daily serving of leafy greens will keep that brain of yours sharp and resilient!

Dark Chocolate

Enjoyed in small amounts, the flavonoids, caffeine and antioxidants in dark chocolate may enhance brain function and boost your mood. Best to go for 70% cocoa for maximum benefit.

Green Tea

The caffeine in green tea is lower than coffee and it also contains L-Theanine which promotes relaxation. The green tea can help with focus, alertness and mental clarity.

Final Thoughts

There's no magic food or dietary protocol to ensure better brain health, but when you keep your diet rich with these nutrient dense options, over time, the dietary choices can have a profound effect. What's almost MORE important is what you keep off your plate, like sugar and processed foods.