As we get older, we may notice that our bodies aren’t working quite as well as they used to. Although our backs may be a little less limber than they used to be, our minds can stay active and strong all throughout our life—provided we take good care of them! Still, what many people don’t know is that the food we eat actually can have a direct effect on how well our brain functions. After all, studies have shown that the brain uses 20% of our food energy, more than any of our other organs.
With old age comes the increased risk for brain diseases such as dementia and Alzheimer’s disease. Fortunately, scientists have come up with the MIND diet, a meal plan drawing on the Mediterranean and the DASH diet to keep your mind as healthy as ever.
With no further ado, here are 12 foods to keep your brain supercharged even in old age.
1. Green Leafy Vegetables
We’ve probably all heard the phrase “eat your vegetables” since we were little kids. As it turns out, there’s many good reasons for that. Dark, cruciferous vegetables are often full of Vitamin E and folate. What scientists are discovering is that folate, also known as Vitamin B9, plays a vital role in mood and cognitive function. In this category, more is definitely better.
2. Nuts
Although this doesn’t apply to anyone with a nut allergy, nuts are packed full of healthy omega-3 fats, niacin and Vitamin E. The MIND diet recommends eating nuts five days a week (and remember: walnuts are particularly good for your brain).
3. Berries
Although fruit mostly doesn’t play a role in these brain-specific diets, berries are a major exception. Blueberries are particularly full of antioxidants, chemicals that can stop free radicals in your body from causing all kinds of cellular damage. Still, it’s not just blueberries that are good—be sure to mix in some raspberries and strawberries as well for a full host of benefits. Try to eat these around twice a week.
4. Beans
People generally love or hate beans. Still, there’s no denying how good for you beans can be. Not only are beans low on the glycemic index and won’t spike your blood sugar, they’re also full of B-vitamins that help keep your neurotransmitters fully functional. Because your body can’t store B-vitamins, you need to be sure to keep eating them throughout the week!
5. Whole Grains
Rather than bread specifically, whole grains here refers to things like quinoa, oatmeal, brown rice and whole-wheat pasta. In general, whole grains are a major part of the Mediterranean diet and keep the rest of your body healthy and un-inflamed (and a healthy body means a healthy brain as well). Feel free to eat whole grains three times a day.
6. Fish
Although the Mediterranean diet is very high in fish, the MIND diet recommends fish about once a week to get the benefits. Though it goes without saying, fish are high in omega-3 fatty acids as well as DHA, both compounds necessary for healthy neurons. As an added bonus, more fish means less red meat, which is known to clog arteries and slow down brain function.
7. Olive Oil
Among all forms oil out there, olive oil seems to be the king. More specifically, extra-virgin olive oil has been said to preserve memory and prevents the formation of plaque in the brain that can lead to Alzheimer’s disease and dementia. Ideally, eat your olive oil at room temperature (perhaps on a salad or with whole grain bread). If you’re going to heat it, make sure to cook at a lower temperature.
8. Red Wine
Believe it or not, you can have a little fun on this diet too! The MIND diet actually explicitly recommends drinking one glass of red wine a day (though just one). That’s because red wine is full of resveratrol, a chemical known for promoting longevity. In general, studies seem to suggest that a little bit of alcohol, wine in particular, may be good for the brain—just be sure not to overdo it.
9. Non-Starchy Vegetables
In addition to the leafy greens, it’s always good to eat a variety of veggies to supplement. Some examples could include zucchini, peppers, mushrooms, garlic, eggplant and cabbage. Though the health effects will vary by the veggie, you can never go wrong with more vegetables.
10. Dark Chocolate
Although the diets we’ve talked about don’t make any explicit mentions when it comes to dark chocolate, science has shown that it provides a number of benefits. In particular, dark chocolate is high in flavanols, a compound with antioxidizing and anti-inflammatory effects. The darker the chocolate, the more flavanols. Obviously, it’s not good to go overboard here, but you can indulge in a little bit of chocolate every now and then and still feel good about it.
11. Avocado
Although avocados were demonized for a while as being “too fatty,” the truth is that they are very powerful as a brain food. For one thing, avocados are full of monounsaturated fat, which is actually good for blood flow. It’s also good for producing acetylcholine, a neurotransmitter which is important to learning and memory!
12. Tea
Last but not least, tea can also provide some great brain-boosting effects. Though the specifics of each tea may change, many teas have a pairing of caffeine and L-Theanine. While caffeine promotes alertness and attention, L-Theanine calms you down and may help prevent depression. Studies have shown that daily tea drinkers have a 50% less chance of getting dementia as well.
Getting old is an inevitable part of life, but brain decay doesn’t have to be! By eating vital nutrients and fatty acids, you can give your body all the tools it needs to keep your brain active and alive. Make sure you do your own research and consult with a doctor for your specific needs—happy eating!
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