Memory can be a tricky thing, especially as we age. They can become fuzzy, distorted, or disappear altogether. As we grow older, our memories become a source of happiness, nostalgia, and safety. The ability to remember a loved one’s name or even his or her own phone number can provide much-needed comfort as they age. A large survey conducted by the Centers for Disease Control and Prevention (CDC) has found that 13 percent of Americans aged 60 and older reported worsening memory loss or confusion in the previous year. With Alzheimer’s rates at an all-time high, it’s important to try to combat memory loss as soon as you can. But, how? Surprisingly, your diet can play an important role in memory loss, and these brain foods can help prevent it.
10 Brain Foods to Prevent Memory Loss
1. Leafy Greens
Maybe Popeye was onto something when he was pounding down the spinach. Containing a high amount of folate and B9, leafy greens like spinach, kale, and mustard greens are great brain foods that will decrease the chances of memory loss. A salad with every meal or adding spinach to pizza or a breakfast omelet is a great way to add greens into your diet.
2. Salmon and Other Cold-Water Fish
These finned friends make excellent brain food. High in Omega-3 fatty acids, cold-water fish like salmon, tuna, and halibut are shown to have a positive effect on the gradual memory loss during aging. According to a study by Dr. Martha Morris and colleagues at Chicago’s Rush Institute for Healthy Aging, eating fish once a week reduces your risk of developing Alzheimer’s by 60%. Meals like a salmon salad, or tuna casserole are healthy choices that could help your brain in the future.
3. Cruciferous Vegetables
Vegetables like broccoli, cauliflower, and brussels sprouts have been linked to better brain health. Containing folate and a carotenoid that fights an amino acid linked to memory loss, these vegetables can be healthy options for you or your loved one. Try adding a side of vegetables to lunch and dinner to keep your brain in top shape.
4. Coffee and Chocolate
Surprisingly, coffee and chocolate in moderation have a variety of health benefits, including brain health. The caffeine and antioxidants in these two tasty treats may help ward off age-related memory impairment. Caffeine has also been linked to Alzheimer’s prevention as well, so feel free to kick off your morning with a cup of coffee.
5. Berries
Rich in antioxidants, berries have been linked to increased mental health, so this brain food is a great on-the-go snack that can help your or your senior in the long run. These fruits contain anthocyanin that protects the brain from further damage caused by free radicals. They also have anti-inflammatory properties and contain antioxidants and lots of vitamin C and E. Snacking on a berry-filled trail mix throughout the day is a healthy snack and brain food.
6. Beans and Legumes
Beans and legumes are another brain food that’s versatile and can provide health benefits for your brain. These foods contain more folate, iron, magnesium and potassium that can help with general body function and neuron firing. These foods can be added to any meal and will provide physical and mental health benefits.
7. Whole Grains
While whole grains have always been a better alternative than most bread, recent studies have shown that whole grains can increase brain health. Choose whole grains for sandwiches or toast in the morning and your brain will thank you later.
8. Cinnamon, Sage, and Tumeric
Theses spices can all help to break up brain plaque and reduce inflammation of the brain, which can cause memory issues. Adding these spices to your meals is a great way to introduce these brain foods into your diet.
