If you're like most aging adults, you have your fair share of "senior moments," when you forget something you shouldn't forget (like the word for the kind of meat that comes from a cow or the fact that your glasses are on top of your head.)
Or maybe you find you're having more trouble staying focused as you grow older. These and other age-related brain symptoms are usually just par for the course, but that doesn't mean there's nothing you can do about it.
Research shows that the food you eat can have an important effect on brain function and overall brain health. In general, a varied, colorful diet that consists mostly of plants and lean proteins is widely recognized as the best way to eat for good health.
When it comes to your brain, research points to a few specific foods that can noticeably boost brain function. According to Harvard Medical School, many of these foods are the same ones that protect against heart disease and promote blood vessel health. Here are 8 of them.
Green, leafy vegetables like kale, collards, and spinach are packed with brain-loving nutrients like folate, beta carotene, vitamin K, and lutein. Research shows that these and other greens may help slow cognitive decline, according to the National Institute on Aging.
Omega-3 fatty acids are essential for optimal brain function. They've been linked to lower levels of beta-amyloid, a protein that forms clumps in the brains of people with Alzheimer's disease. Fatty fish like mackerel, salmon, cod, and pollack are an excellent source of omega-3s. Other good sources include avocados, walnuts, and flaxseeds.
A study published in the Journal of Nutrition found that people who consumed more caffeine scored better on mental function tests. Researchers believe caffeine may help solidify new memories as well.
A great source of omega-3 fatty acids, nuts, in general, are good for your brain health. But walnuts, in particular, contain a type of omega-3 fatty acid known as alpha-linolenic acid or ALA. This acid helps to lower blood pressure and protect arteries, which improves brain health and function.
Berries get their deep red, black, blue, and purple colors from flavonoids, which are natural pigments that help improve memory, according to research. A study published in the Annals of Neurology found that women who consumed two or more servings of blueberries or strawberries each week enjoyed a two-and-a-half-year delay in memory decline.
The healthy fats in avocados make them an incredibly beneficial brain food. Avocados help keep blood sugar under control, which is crucial for healthy brain function. They also contain vitamin K and folate, which help prevent blood clots in the brain and promote better memory and concentration. Additionally, avocados are rife with vitamins B and C, which need to be replenished daily in the body.
Beets contain powerful anti-inflammatory compounds that help fight inflammation in the brain and throughout the body. They also help rid your blood of toxins. Thanks to the natural nitrates they contain, beets boost blood flow to the brain, providing life-giving oxygen and nutrients.
Coconut oil has a range of health benefits, and better brain health is one of them. Coconut oil is an anti-inflammatory and taken daily, it can help fight related problems, including memory loss. Coconut oil also destroys some of the bad bacteria that reside in the gut and promotes a healthier gut microbiome, which is associated with better memory and concentration.
In addition to a nutritious diet that includes these brain-healthy foods, taking Thrive Naturals Super Brain Renew can help protect your brain against age and disease.
Super Brain Renew is specifically formulated to provide optimal brain nutrition and contains powerful antioxidants, essential vitamins and minerals, and a potent dose of folic acid. Together, these nutrients boost mental clarity, increase focus, and improve your memory. It's never too late to start taking better care of your brain and fight the good fight against cognitive decline.
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