There is no magic potion or food to prevent ageing and cognitive decline, but here’s the good news. Abiding by a healthy diet can help slow down your brain’s ageing process. Certain foods can prevent the rate of cognitive decline, allowing your brain to remain stronger and healthier for longer. Foods like fruits, healthy protein, fish and switching to healthy fats like olive oil rather than saturated fats can reduce the rate of cognitive ageing and strengthen your brain power, enriching your mental health.
Decades of dietary research have found how healthy eating directly impacts our brain’s performance, affecting everything from memory and focus to mood and creativity. Foods that are good for the brain are also those that contribute to cardiovascular health, protecting your arteries and blood vessels. A healthy diet also prevents conditions like hypertension or atherosclerosis. Read on to find out the ten best foods to fuel your brain power.
1. Fatty Fish
Protein is essential for physical health. Protein consists of essential amino acids for building bones, muscle synthesis and hormonal health. By far, the best source of animal protein is fish because of the added benefit of omega-3 fatty acids. Fatty fish, especially salmon, trout, and sardines, are rich sources of omega-3 fatty acids, particularly EPA and DHA. These fatty acids are essential for brain health, as they contribute to the structural integrity of brain cell membranes and support neurotransmitter function. Studies have shown omega-3s may improve memory, reduce cognitive decline, and enhance mood. Moreover, fatty fish have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer’s disease. Try to get a serving of fatty fish at least twice or thrice a week.
2. Whole Grains
Cognitive decline has been linked to issues like high blood sugar and high blood pressure. Whole grains are healthy carbs with a low glycemic index (the rate at which foods release sugar into your bloodstream). Healthy complex carbs break down slowly, which means no sugar spikes as the sugar is released and absorbed gradually by your body. Research has proven how increased intake of whole grains improves metabolic markers linked to cognitive function, including inflammation and glucose metabolism.
Healthy grains to include in your diet:
- Whole grain bread
- Whole grain pasta
- Quinoa
- Barley
- Foxtail millet
- Oatmeal
- Brown rice
- Buckwheat
Swap refined grains for whole grains in your meals to nourish your brain and stabilize your mood and energy levels.
3. Nuts and Seeds
It can never be emphasized enough how nuts and seeds are a superfood for the brain. Unfortunately, not everyone integrates nuts and seeds into a daily diet, so they are kept instead for occasions. Nuts and seeds are excellent sources of healthy fats, protein, and vitamins, making them ideal snacks for brain health. Walnuts are high in alpha-linolenic acid (ALA), an omega-3 fatty acid that supports brain function. Studies at UCLA found that consuming walnuts daily was linked to improved cognitive test scores. Diets rich in ALA and omega-3 fatty acids are associated with lower blood pressure and cleaner arteries. Additionally, nuts and seeds contain antioxidants and other nutrients that protect brain cells from oxidative stress and inflammation.
Enjoy a handful of mixed nuts or sprinkle chia seeds or flaxseeds on your yoghurt or oatmeal for a nutritious brain boost.
4. Leafy Greens
Vegetables are another superfood packed with nutrients for brain and heart health. Leafy greens like spinach, kale, and collard are nutritional powerhouses loaded with vitamins, minerals, and antioxidants. They’re particularly rich in folate, vitamin K, beta-carotene, and lutein, which have been linked to improved cognitive function and a reduced risk of cognitive decline.
Incorporate leafy greens into your meals by adding them to salads, soups, stir-fries, or smoothies for a brain-boosting dose of nutrients.
5. Turmeric
Research has often proven turmeric to be a natural anti-inflammatory agent. Turmeric contains curcumin, which has potent anti-inflammatory and antioxidant properties. Studies have shown that curcumin is helpful in conditions like arthritis and may enhance memory and cognitive function by reducing inflammation and oxidative stress in the brain. Turmeric has also been found to boost the serotonin and dopamine neurotransmitters and encourage brain plasticity.
Add turmeric to soups, stews, stir-fries, or smoothies to reap its brain-boosting benefits and add a flavorful twist to your meals.
6. Green Tea and Coffee
This will be great news for all those hooked on their morning cup of coffee. Research has found that the controlled intake of coffee is linked to improved memory and cognitive function. It has also been associated with a decreased risk of dementia; according to studies published in the Journal of Nutrition, those who consumed caffeine scored better on tests of mental function than those who didn’t.
Like caffeine, green tea is also associated with improved cognitive function. Green tea contains L-theanine and caffeine, which work synergistically to improve alertness, focus, and mental performance. Additionally, green tea is rich in antioxidants called catechins, which have neuroprotective properties and may reduce the risk of cognitive decline. Swap your morning coffee for green tea to boost your brain power and promote overall well-being.
Moderation is key to consuming caffeine, and excessive caffeine can create issues like insomnia, nervousness, restlessness, nausea, and increased heart rate.
7. Eggs
Eggs are nutritional powerhouses packed with protein, vitamins, minerals, and antioxidants that support brain health. They’re particularly rich in choline, a nutrient essential to produce acetylcholine, a neurotransmitter involved in memory and learning. Consuming adequate choline may improve cognitive function and protect against age-related mental decline. Incorporate eggs into your diet by enjoying them boiled, scrambled, poached, or as an ingredient in omelets, frittatas, or salads.
8. Dark Chocolate
Now that’s what we all wanted to hear: Chocolate is good for the brain!! Dark chocolate with a high cocoa content is rich in flavonoids, caffeine, and antioxidants, which can improve blood flow to the brain, enhance cognitive function, and boost mood. However, moderation is key, as chocolate also contains sugar and calories. Enjoy a square or two of dark chocolate (preferably 70% cocoa or higher) as an occasional treat to indulge your brain and satisfy your sweet tooth.
9. Blueberries
Blueberries are packed with antioxidants, particularly flavonoids, which have been shown to accumulate in the brain and improve communication between brain cells. Research suggests that regular consumption of blueberries may delay brain ageing, improve memory, and protect against neurodegenerative diseases like Alzheimer’s. Add a handful of fresh or frozen blueberries to your breakfast smoothie or oatmeal for a delicious brain boost. The best Indian alternative to blueberries is Amla (Indian gooseberry). Amla is rich in Vitamin C and helps your body produce norepinephrine, a neurotransmitter associated with improved brain function in people with dementia.
10. Avocados
Avocados are incredibly nutritious, containing healthy fats, vitamins, minerals, and antioxidants that benefit brain health. They’re particularly rich in monounsaturated fats, which support healthy blood flow to the brain and may improve cognitive function. Avocados also contain vitamin E, lutein, and folate, which are linked to a reduced risk of cognitive decline.
What you eat certainly matters, but more than just these brain-healthy foods, you need to maintain a balanced diet rich in fruits, vegetables, whole grains, healthy fats, and lean proteins and stay hydrated by drinking plenty of water. Combined with physical activity, adequate sleep, and cognitive stress management exercises like meditation and mindfulness, these will contribute to your physical and mental well-being.
