Your brain needs a variety of nutrients in order to develop and function properly. Almost everything you consume will directly or indirectly affect your brain. There is much evidence to suggest that what we do for the brain now can have a big impact on how it functions in the years, even decades, to come. A healthy diet has the potential to alter our brain health and mental function. Thereby delaying or protecting against age-related cognitive decline. Nutrition gives the brain the tools and building blocks it needs to perform vital actions like thinking, making memories, and repairing cell damage.
In order to be sure your brain has all the nutrients it needs to work properly, eat a wide variety of whole foods. This includes good sources of protein, lots of fruits and vegetables, whole grains, nuts, seeds, fish, and other sources of healthy fats. A healthy diet that is low in fat and high in essential nutrients reduces the risk of memory loss, helps prevent strokes and boosts alertness.
OMEGA-3 FATTY ACIDS
The healthy fats, omega-3s and omega-6s, found in salmon, walnuts and kiwi fruit, provide many benefits. This includes improving learning and memory and helping to fight against such cognitive disorders such as dementia. Omega fatty acids are essential building blocks for the cell membrane of brain cells. They seem to reduce inflammation in the brain, as well as warding off the cognitive decline that often comes with age.
The B vitamins, particularly B12, B6, and Folate (B9), are critical for the cellular energy metabolism in the brain. B12 is important for a cell process called methylation, a basic chemical process that all cells, including brain cells, require to thrive. B12 also protects against age-related atrophy of brain cells and against damage to the brain’s white matter, which allows brain cells to communicate with each other. Without enough B12 in the brain, memory impairment sets in and gradually gets worse, leading to dementia. You can find Vitamin B6 in the highest quantities in potatoes, bananas, chickpeas, and oatmeal. You can find Folate in leafy greens, citrus fruits, peas, and beans.
Phytochemicals are chemicals derived from plant sources that may help your memory. There are a number of types of phytochemicals. However, a key group that often acts as antioxidants is the flavonoids. You can find it in plant-derived foods like blueberries, apples, citrus fruits, and black and green tea. These compounds provide a multitude of health benefits to the body and brain. In addition, they play important roles in repairing damage in the brain by increasing levels of antioxidants and anti-inflammatory compounds that reduce damage to cells in the brain.
The brain is highly susceptible to oxidative damage. Antioxidants and essential fatty acids help to protect your brain cells from everyday damage and age-related decline. Some studies have found that extracts from blueberries, strawberries, spinach, and blackberries have a strong antioxidant capacity. They may reverse the normal cognitive changes and memory problems that accompany the aging process.
Another type of flavonoid is a compound you may not have heard of, curcumin. You can find it in a common Indian spice and offers protection to the aging brain. Curcumin, nicknamed “The Spice of Mental Life”, is from the root of the tumeric plant. It benefits the brain by providing protection against neurological disorders. As an antioxidant, anti-inflammatory, and anti-amyloidal agent, curcumin can improve cognitive function in patients with Alzheimer’s disease.
In addition to supporting bone health, vitamin D serves important functions in brain health. It is thought to protect the brain against cognitive deficits that come with age. Vitamin D also influences certain proteins that help in neuron growth and development and is involved in many other important aspects of brain function like synaptic plasticity, learning, and memory.
The best way to preserve our mental health in the future is to nourish our brains in the present. How we eat now can dramatically affect our brains. More and more evidence shows that people who maintain good nutrition throughout life have less risk for cognitive decline and other brain diseases as they age. It’s never too late to reverse some of the effects of poor nutrition. Also, the choices you make today will influence your body and brain in years to come. This shows that changes in diet can enhance cognitive abilities, protecting the brain from damage and counteracting the effects of aging.
At Avanti Senior Living, the Avanti Green Kitchen offers meals with no grease or oil and no fried food. Meals include the freshest ingredients, no pre-made foods, taking into account the requests of the community. Find out more on the Avanti blog at: https://www.avanti-sl.com/
Content provided by Avanti Senior Living