Foods for Better Brain Power
Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. It is important to remember that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains.
Certain foods in this overall scheme are particularly rich in healthful components like omega-3 fatty acids, B vitamins, and antioxidants, which are known to support brain health.
Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following:
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Green, leafy vegetables - Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.
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Berries - Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows. In a 2012 study published in Annals of Neurology, researchers at Harvard's Brigham and Women's Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
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Walnuts - Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. A 2015 study from UCLA linked higher walnut consumption to improved cognitive test scores. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which helps lower blood pressure and protects arteries. That's good for both the heart and brain.
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Whole-grains - Oatmeal, barley and quinoa are all powerful complex- carbohydrates that help fuel the brain. Oats contain soluble fiber, which removes cholesterol from the body and prevents plaque from forming in the arteries. Clear arteries help ensure blood flows well and will reduce the risk of developing stroke and dementia. Whole grains are also a staple in a low-fat plant-based diet.
