There is no one-size-fits-all brain food that can guarantee a sharp brain as you get older, just as there is no magic pill to stop cognitive decline. The most important strategy, according to nutritionists, is to eat a lot of fruits, vegetables, legumes, and whole grains for a healthy diet.
According to research. The best foods for the brain are the same ones that protect your heart and blood vessels:
Vegetables with green leaves.
Vitamin K, lutein, folate, and beta carotene, all of which are beneficial to the brain, are abundant in leafy greens like kale, spinach, collards, and broccoli. These plant-based foods may slow cognitive decline, according to research.
Greasy fish.
Omega-3 fatty acids, which are healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms harmful clumps in Alzheimer’s patient’s brains—are abundant in fatty fish. Try to eat fish at least twice a week, but choose mercury-free varieties like pollack, canned light tuna, salmon, and cod. Ask your doctor about taking an omega-3 supplement or opting for terrestrial omega-3 sources like flaxseeds, avocados, and walnuts if you don’t like fish.
Berries. Research demonstrates that the natural plant pigments that give berries their brilliant hues, called flavonoids, also help improve memory. According to the findings of a study that was carried out by researchers at the Brigham and Women’s Hospital in Harvard, women who ate two or more servings of strawberries and blueberries each week prevented memory loss by as much as two and a half years.
Coffee and tea.
The caffeine in your morning cup of coffee or tea may do more than just help you concentrate for a short period. In a 2014 study that was published in The Journal of Nutrition, participants who consumed more caffeine performed better on mental function tests. According to additional research, caffeine may also aid in the consolidation of new memories. Participants at Johns Hopkins University were instructed to examine a series of images before taking a 200-milligram caffeine tablet or a placebo. On the following day, more caffeine group members were successful in correctly identifying the images.
Walnuts.
Nuts are excellent sources of protein and healthy fats, and a particular kind of nut may also improve memory. A UCLA study from 2015 found a correlation between higher cognitive test scores and higher walnut consumption. Alpha-linolenic acid (ALA), a type of omega-3 fatty acid, is abundant in walnuts. Lower blood pressure and clearer arteries have been linked to diets high in ALA and other omega-3 fatty acids. That is beneficial to both the brain and the heart.
