Sunday 05 September 2021
Although most people would agree that we shouldn’t see much cognitive decline before the late 1960s and early 1970s, it’s important to start caring about our brain health now.
We can do this in a number of ways, such as exercising regularly, reducing stress where we can, keeping ourselves mentally stimulated, and eating brain-healthy foods, according to Russia Today.
The foods that are healthy for our brains are foods that keep our heart and blood vessels healthy as well, while also protecting us from chronic disease.
Nutritionist Dr. Lauren Harris Pincus, author of The Protein-Packed Breakfast Club, tells eat this not that 4 foods are absolutely best for supporting health support and boosting cognitive abilities.
“Regular consumption of cranberries throughout life supports our brains in various ways, and studies show that there are brain-boosting benefits specifically linked to conditions more common in the elderly,” Pincus says.
She cited various research studies, which identified cranberries to help reduce the risk of Alzheimer’s disease and dementia, slow the rate of cognitive decline, and improve memory performance.
Eggs can do wonders for our brain health, especially because of the two nutrients they contain: choline and lutein. According to the nutritionist.
“Choline is an essential essential nutrient for fetal brain development and brain function, and is not found in significant amounts in many foods commonly consumed by Americans.”
The good news, Pincus says, is that “eggs have the highest choline content of any food.”
Lutein, another important nutrient found in eggs, can help with our cognitive functions.
“Lutein has long been associated with eye health, and emerging research shows that lutein may also play a role in our cognition.”
3. Whole grains and nuts
The DASH and Mediterranean diets, as well as the MIND diet, which combines the two diets, have been shown to be amazing for brain health.
“A study showed that these dietary patterns were consistently associated with higher levels of cognitive function in older men and women over an 11-year period,” Pincus says.
Whole grains and nuts are foods that play a big role in the success of these diets. These foods, a recommended daily portion of the DASH, MIND and Mediterranean diet, are positively associated with higher cognitive function and may be essential neuroprotective foods, says the nutritionist.
Eating fish is a great way to take care of your brain, as it is a source of omega-3 fatty acids, EPA and docosahexaenoic acid (DHA), which are a major building block for the brain.
Long-term consumption of DHA is associated with improved memory, improved learning ability, and reduced rates of cognitive decline, Pincus says.
When it comes to choosing the best fish for your brain, a safe bet is to buy “fatty” fish. The highest concentrations of omega-3 fatty acids are found in cold-water fish, such as sardines, salmon, herring, tuna, cod and mackerel.