As we age, our cognitive capabilities start to decline. This is because of a natural process called “cellular senescence.” Senescent cells are like the couch-potato version of your usual cells: instead of working as hard as they used to, these older cells just sit around and get in the way. But there are ways to prevent cellular senescence from happening—and keep your brain healthy for years to come. In this article, we’ll look at seven foods you should always have on hand if you want to maintain a sharp mind into old age.
Blueberries are a good source of antioxidants, which can help prevent age-related memory loss and cognitive decline. Blueberries also contain a significant amount of fiber—a nutrient that’s critical for brain health in seniors. In fact, blueberries have been shown to improve both short-term memory and overall brain function in older adults.
The best way to consume blueberries is by incorporating them into your diet as often as possible: fresh berries on cereal or yogurt; frozen berries in smoothies; berry-based sauces with meats or fish (like chicken) over rice or quinoa; baked goods like muffins and scones with plenty of blueberry filling/topping—the possibilities are endless!
Nuts are a good source of protein and healthy fats, which can help reduce inflammation in the body. They also contain minerals like magnesium and vitamin E, as well as fiber to help with digestion. However, be careful not to overload on nuts! If you have diabetes or high cholesterol, it’s best to eat small amounts of nuts at a time because they’re high in fat and calories.
Turmeric is a spice that comes from the turmeric root. It’s most often used to flavor foods, but it also has many health benefits.
To get the most benefits from turmeric, eat it as part of your regular diet. For example, you can add a pinch to scrambled eggs or stir it into soup for a warm and delicious meal. You can also add turmeric to any other dishes you cook or prepare so you’re sure to get some each day!
To determine how much turmeric you should consume each day, talk with your primary care provider about what’s best for you based on any medications or other conditions that may be affecting your health.
Beans are one of the best sources of protein, fiber, iron, vitamins and minerals. A half cup serving of beans will provide you with 11 grams of protein. Beans are also known for their ability to lower cholesterol levels in the body. Furthermore, they make you feel full for longer periods of time which means that it is easier for seniors to lose weight or maintain their current weight when consuming these foods regularly.
Beans are very easy to prepare as well! You can either add them into your soups or salads or just eat them on their own as a side dish at lunchtime.
This is my favorite brain food. It’s good for the heart, it’s good for your skin, and it’s also good for your brain. There is even evidence that extra-virgin olive oil can help prevent Alzheimer’s disease and other forms of dementia. It is also high in monounsaturated fatty acids which are known to have similar effects on the body as omega 3 fatty acids.
Green, leafy vegetables are one of the best brain foods for seniors. They’re rich in vitamins and minerals that your body needs to stay healthy. Green leafy vegetables are also a great source of antioxidants that fight free radical damage caused by aging and stress.
Plus, green leafy vegetables are low in calories so they won’t make you gain weight if you eat them regularly. Plus, they’re easy to prepare! You can eat them raw or cook them—it doesn’t matter as long as you get your daily serving!
Broccoli and leafy kale, for example, are high in antioxidants. Antioxidants are the natural compounds that help protect the body from damage caused by free radicals. They have been shown to improve blood flow to the brain, which may be why they’re associated with improved memory and thinking skills. Broccoli is also a good source of vitamin K and vitamin C, both of which play an important role in maintaining healthy bones. That said, you may want to take it easy on broccoli if you’re trying to lose weight—it’s a carbohydrate-dense food that can make you feel full faster than other vegetables like green beans or cauliflower would (and those are much lower in calories).
Fatty fish, such as salmon and mackerel, are a rich source of omega-3 fatty acids. These acids can improve cognitive function by increasing blood flow to the brain and improving cell membrane health.
EPA and DHA are long-chain polyunsaturated fatty acids that lower inflammation in the body. A healthy balance between EPA and DHA may also help reduce depression and anxiety symptoms.
Fish oil supplements containing EPA and DHA can be beneficial for seniors who don’t eat enough fish or who have poor diets with little variety. However, most supplements contain less than 20 percent EPA or DHA by weight—the rest is made up of other fats—so it’s best to get these nutrients from real food whenever possible.
Blueberries are a great source of antioxidants, which help to protect the brain from free radical damage. According to scientists from the University of Illinois at Urbana-Champaign, blueberry extract has been shown to have a significantly positive effect on memory in rats. Furthermore, they found that the rats’ spatial learning abilities were enhanced by consuming blueberries and that this effect was long lasting (up to seven days).
Nuts are rich in mono-unsaturated fats, which have been shown to improve cognitive function and slow down age-related decline in memory. A study published in The American Journal of Clinical Nutrition showed that eating walnuts daily improved working memory by 14% over an 18 month period compared with those who didn’t eat walnuts on a daily basis.* Turmeric (Curcumin)
Studies show that Curcumin may improve cognitive function by preventing beta-amyloid plaques from forming between nerve cells.* Beans Scientists have discovered that consuming beans can lower cholesterol levels and reduce plaque buildup inside arteries which could lead to strokes or heart attacks.* Extra Virgin Olive Oil Extra virgin olive oil contains antioxidants called polyphenols which may help repair damaged brain tissue while reducing inflammation caused by free radicals.* Green Leafy Vegetables like broccoli and leafy kale contain vitamin K which is essential for optimal brain functioning as well as helping prevent stroke caused by clogged arteries leading toward the brain.* Fatty Fish such as salmon contains omega 3 fatty acids which help prevent dementia related disorders such as Alzheimer’s disease because these fatty acids remove toxic waste products from within cells throughout your body including those located inside your brain cells!
We hope that this article has helped you understand the importance of eating healthy foods for your brain. Now that you know what these foods are, it’s time to start shopping for them! Remember that some of these brain foods might be more accessible than others, so try to incorporate as many of them into your diet as possible. And don’t forget—it’s never too late to start eating healthy!