Diet for Brain Health: 5 Top Foods That Support Aging Minds
The Alliance for Aging Research says that approximately 25% of seniors are malnourished or at risk. This creates an estimated economic burden of over $51 billion per year.
Many are unaware of its connection to cognitive decline. Approximately 6.9 million Americans live with dementia.
Ways to prevent dementia are currently being researched. The evidence suggests that diet and dementia may be more connected than previously thought. Consuming the correct diet for brain health can help prevent cognitive decline.
Starting with the right foods is essential, but so is starting in the right area. Manitowoc senior living communities facilitate a supportive environment with nutritious meals and access to the beautiful Great Lakes.
Discover five top foods for brain health and how assisted living communities can facilitate their inclusion in your diet.
1. Fatty Fish
You may have heard that you should eliminate fat from your diet. That's a lie. Don't expect it from any reputable doctor. Turn away if you hear it when looking for assisted living in Manitowoc.
Healthy fats are essential for a well-rounded diet. They're so crucial that they're called essential fatty acids. The body cannot produce them on its own; it must obtain them through food.
One delicious way to achieve this is by consuming fatty fish. They're also brain-boosting foods because they have high levels of omega-3 fatty acids.
They support brain cell growth and are crucial for learning and memory. Research indicates they can reduce the risk of age-related mental decline and Alzheimer's disease.
Look for fatty fish that aren't high in damaging metals, such as mercury. Some excellent choices include:
- Salmon
- Sardines
- Mackerel
- Tuna
- Trout
- Kippers
These delectable fish are plentiful in Manitowoc's senior living communities. It's a fishing town, so the supply will be abundant. You can enjoy group activities such as a fishing trip.
2. Berries
Thanks to their fructose, berries can curb your sweet tooth while providing essential nutrients. They are full of antioxidants, but some of the most valuable include flavonoids. These compounds are what give the berries their standout colors.
Having the right balance of them helps fight off free radicals. The absence of balance leads to oxidative stress, resulting in cell death and contributing to Alzheimer's and cognitive decline.
Berries contain anthocyanins, known for their strong anti-inflammatory effects, which are capable of reducing harmful brain inflammation.
Which berries should you include in your diet? The darker berries contain more of the essential nutrients you're looking for. It makes them a better choice when creating a diet for brain health.
Blueberries are one of the most popular options. So are strawberries or blackberries.
Blackcurrants aren't as well-known but are even more nutritious. They have high levels of vitamin C.
They're thought to help fight off mental decline and manage stress. Mental health and decline are also connected. Improving one will naturally improve the other.
3. Leafy Greens and Cruciferous Vegetables
Certain senior nutrition tips get drilled into almost everyone from childhood. Who hasn't been told when they were young that they couldn't leave the table until they ate their greens? Who didn't refuse to listen?
These childhood nutrition tips remain relevant as senior nutrition tips. It's essential to get your green vegetables as you age.
Go to the produce section if you're looking for leafy greens. Consider these top options:
- Spinach
- Lettuce
- Collard greens
- Arugula
- Endive
- Watercress
"Cruciferous" may not be a term you are familiar with, but it is important to understand. It refers to vegetables that belong to the cabbage family. They include:
- Cabbage
- Cauliflower
- Garden cress
- Brussels sprouts
There is an overlap between the two types. Certain plants are both leafy greens and cruciferous vegetables, including:
- Kale
- Bok Choy
- Mustard greens
The reason you have always been advised to consume your greens is that they not only improve physical health but also improve the health of your mind. They contain nutrients such as:
- Vitamin K
- Lutein
- Beta carotene
- Folate
4. Nuts and Seeds
Nuts and seeds make delicious and brain-boosting snacks or additions to meals. They contain a variety of essential nutrients such as:
- Healthy fats
- Antioxidants
- Vitamin E
They protect the brain from oxidative damage. This will help slow cognitive decline.
You have a wide range of options when adding nuts or seeds to your diet. They include:
- Flaxseeds
- Soybeans
- Walnuts
- Chia seeds
- Sunflower seeds
- Pumpkin seeds
They're all healthy choices and a way to add variety to your diet. Which ones are the best on the list?
Walnuts stand out for their high protein and omega-3 levels. Pumpkin seeds are rich in zinc. It's essential for memory and thinking.
5. Eggs
Eggs provide protein and nutrients to support bodily functions, especially digestion. The gut is known as the "second brain," after all.
Eggs are rich in essential vitamins and minerals, particularly vitamin D and B12. They're important for the brain, and many seniors often have deficiencies in these essential nutrients.
Eggs are one of the best foods for memory support. They have other nutrients linked to brain development. These include choline and lutein.
They're also an easy way to spruce up cognitive wellness meals. Add an avocado, another brain-boosting food, to an egg and put it on toast for a delicious result.
Creating a healthy aging diet can be enjoyable and easy with the right nutrient choices. A senior living community can also assist you. Senior living in Manitowoc is focused on all areas of your health.
Maintaining a Diet for Brain Health in Senior Living Communities
Keeping up a diet for brain health becomes more important as you age, but the earlier you start, the better. It means knowing what nutrients you need and where to get them.
Focus on foods that nurture your brain. These include fatty fish, berries, green vegetables, nuts and seeds, and eggs.
The community at LakeHouse Manitowoc seeks to create a comfortable atmosphere for residents. We offer more than three chef-prepared meals a day. You can also enjoy engaging in activities while remaining safe and connected.
Reach out today to explore joining a Manitowoc senior living community.