As we age both mentally and physiqually there is no denying they both start to decline. Eating for your body, skin and beauty are important but, looking after you, your brain is extremely important. We have researched the top ‘brain foods’ which are associated with reducing memory loss, conative decline and reducing the risk of mental diseases, It would be smart to Incorporate some of these superfoods into your diet!
Also known as brain berries! Some Studies have shown that blue berries help to Reduce oxidative stress which could help protect the brain from diseases such as dementia. A blueberry rich diet could drastically improve your learning capacity, along with Improving memory loss. Adding a handful to your morning porridge or to your smoothies is a good way to increase your dose of this amazing superfood. Or make some blueberry pancakes!
Oily Fish (Omega 3)
Omega-3 fatty acids are essential for your bones, joints, heart but also, your brain. Oily fish such as mackerel, salmon and sardines etc... Are all rich in this brain boosting compound. Omega 3 is considered a stress reliever and therefore aids in the production of the good mood chemical, serotonin, which is produced in the brain. Studies have shown, low concentrations of these unsaturated fats in the blood are linked with smaller brain volume and worse performance on certain tests of mental function. If you are not a fan of fish or are a vegetation I would highly recommend supplementing with omega 3 capsules or liquid. Or to try and consume a good amount of omega 3 from plant based sources such as chia seeds, flax seeds, winter squash etc.
Nuts and seeds
Vitamin E has been shown to be related to reducing the risk of cognitive decline as you age. Nut and seeds are a great source of vitamin E. Brazil nuts, cashews, almonds and sunflower seeds are some of the best. Try making some homemade Nut milk or sprinkle a few on your smoothie bowl. Other good sources of vitamin E are: Olives, brown rice, eggs and leafy greens.
Broccoli, kale, Brussel sprouts, spinach... Are all great source of vitamin K. Vitamin K is known to boost your brainpower and cognitive functions. The brain food broccoli has been reported to reduce the decay of acetylcholine which is a neurotransmitter essential for the central nervous system (CNS).
A favorited among the 100-year-old residents of Acciroli, Italy. Rosemary has been found to increase memory and research has found a correlation with a decrease in the disease, Alzheimer's with a rosemary rich diet.