When it comes to eating the right diet for your brain health, experts are still figuring out exactly which foods do the most good. Scientists have already identified some of the worst contenders. A study published in Current Opinion on Clinical Nutrition and Metabolic Care according to a study from Neurobiology of Aging. While the average person generally knows what to avoid, few know that the best foods for your brain health might be right in front of you.
A variety of dietary patterns, like the Mediterranean diet or the MIND diet, now have the potential to not only allow you to eat a balanced nutritional intake, but also keep your brain fit as you age and ward off dementia. . The specific foods that make up diets are loaded with particular nutrients that science has now begun to believe are essential components that can naturally prevent brain breakdown. By adjusting your eating habits to account for certain foods, you can potentially keep your mind in shape and avoid suffering from dementia later on.
If you want to go all out and adopt a diet that can give you the best brain health, try The #1 Best Diet for Dementia for maximum results.
Leafy greens provide a huge amount of nutrients for anyone looking to boost their diet. It now appears that this type of product has the potential to protect your brain from dementia.
According to a study published in The American Journal of Clinical Nutrition, the scientists scanned the brains of study participants who were following a plant-heavy version of the Mediterranean diet and a regular version of the same diet. The researchers found that those who ate a diet rich in green vegetables, among a few other key foods, showed the least signs of mental decline compared to the other participants.
If you want to tap into these products and get the most bang for your buck, be sure to include The Best and Worst Greens to Eat – Ranked by Nutritional Benefits in your own diet.
You’ve heard a ton of arguments for eating more fish, but now it seems omega-3 fatty acids have the potential to keep your brain in top shape. A 2009 study taken from PLEFA have correlated reduced levels of this key nutrient with mental decline and a higher risk of developing dementia or Alzheimer’s disease.
A separate study published in the Neurology Archives independently came to the same conclusion after studying a large community group and finding that those who eat more omega-3 fatty acids end up protecting their brains.
Don’t think you can take the easy way out and just take supplements, either. Another article found in JAMA found that omega-3 supplements couldn’t compete with the nutrients absorbed when you eat fish. Don’t skimp on this key nutrient the next time you visit your local seafood restaurant. Choose to order one of the 26 best omega-3 foods to fight inflammation and support heart health.
You may have heard a ton of arguments supporting the use of coconut oil, walnut oil, and other alternative fats. While these items have their place in the kitchen, you can’t go wrong with plain olive oil, especially if you want to keep your brain sharp as you age.
A 2022 study of the Journal of the American College of Cardiology traced the diets of 92,000 participants and found that those who ate large amounts of olive oil had a 29% lower risk of dying from dementia or other neurological diseases compared to those who generally did not eat of olive oil in their meals. If you ever need an excuse to make your own salad dressing or top off your favorite meal with this oil, remember your brain will thank you.
Flavonoids come in all shapes, sizes, and colors, but experts can agree that this nutrient helps stave off brain degeneration. If you want to get more of this compound in your life naturally, you can’t go wrong by stocking up on colorful fruits and vegetables. A 2021 study found in Neurology followed 77,000 participants over 20 years to study their diets and found that those who ate high concentrations of flavonoids had better neurological health as they aged.
Colorful fruits and vegetables naturally contain high amounts of this nutrient, but one particular type of fruit may rank higher than many other foods when it comes to protecting you against dementia.
Science is slowly uncovering the truth about berries: they can prevent cognitive decline better than many other foods. Research carried out in collaboration with Rutgers revealed that the berries are packed with antioxidants and flavonoids, and it appears that this type of fruit not only slows mental aging, but could be the key to fighting dementia.
The key is in the ability of berries to prevent oxidation and may even negate many of the downsides of a high fat diet. A separate 2012 study from the Annals of Neurology also came to the same conclusion: the more berries a person ate, the slower their mental state declined.
Berries do more than just protect your brain. They also rank as the #1 best fruit for your heart and anyone looking to eat healthy should aim to grab a handful of this fruit the next time the craving strikes.
Nuts provide nutritional richness, but now it seems that this food has another major benefit. According to a study published in Nutrientsnuts have a strong link to dementia, depression, and other neurological conditions because they prevent inflammation and oxidation.
If you don’t like nuts, you may need to learn to like them. Another study of Advances in nutrition found that mixed nuts didn’t do the trick, and that the only positive correlations between preventing cognitive decline and nuts occurred when participants ate nuts. Another search for The Journal of Nutrition, Health and Aging found that nuts, in general, have the potential to help older women stave off mental decline, but just to be safe, be sure to grab a few extra nuts if you decide to eat a mix of this food.
If you want to boost your diet and potentially prevent dementia in your later years, digging into more legumes can’t hurt. A study found in the Journal of Translational Medicine followed 200 participants in Italy over the age of 65 and found that those who ate higher amounts of beans and legumes ended up performing better on cognitive health tests.
If that can’t convince you to eat more beans and lentils every week, the secret side effects of eating beans might help change your mind and influence how you enjoy this key food that can help prevent dementia.