Nutrition in the 55+ Years: Brain-Boosting Foods
Our bodies and minds experience new things as we age, and often, they aren’t pleasant. Cognitive decline and dementia are major concerns in the senior years. Memory loss, sluggish thinking, easier confusion, increasing difficulty with reasoning, and other aspects of diminishing brain function commonly starting showing up in the 55-plus years.
We tend to think of this as an inevitable part of aging, at least to some degree. Whether it is actually inevitable is hotly debated, and the brain is a complex organ that we still don’t have a thorough enough understanding of. And we’re just beginning to catch on to the role of genetics in many areas of our health, including brain function and age-related cognitive decline.
There’s ample evidence, though, that we can do plenty of things to reduce our risk of experiencing cognitive decline and developing Alzheimer’s disease or other forms of dementia, or to slow their progression. Learning new skills, reading, daily exercise, staying socially active and engaged, and eating well are some of the big ones.
For now, I’d like to just address that last item—eating well. Nutrition science strongly supports the idea that certain nutrients promote better brain function and help prevent cognitive decline as we get older.
Here’s a quick look at some foods most strongly tied to brain-boosting effects:
Berries
Berries—particularly dark-colored ones like blueberries, blackberries, blackcurrants, cherries, and cranberries—have lots of vitamins and minerals, but they’re also rich in anthocyanins and other flavonoids. Flavonoids are a pigment and powerful phytonutrient with significant antioxidant properties. Antioxidants are probably the most important nutrients for protecting our brains against free radicals and the effects of aging.
Cruciferous and Dark Green Leafy Vegetables
These includes veggies like broccoli, broccoli rabe, cabbage, spinach, arugula and other lettuces, kale, collard greens, Swiss chard, mustard greens, turnip greens, and so on. They deliver large loads of vitamins, minerals, and antioxidant compounds. They’re key sources of B-complex vitamins, including folate and B-12, which are essential to strong brain function.
Fatty Fish
Fatty, oily fish like salmon, tuna, mackerel, Arctic char, trout, herring, sardines, and anchovies supply omega-3 fatty acids in the desirable forms of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids are potent anti-inflammatory agents with an array of health benefits. These include boosting brain function, as well as other helpful things in the 55+ years, such as improving joint, skin, and hair health.
Nuts and Seeds
These are also packed with vitamins, minerals, and other nutrients that promote brain function and help prevent mental decline. The more oily ones are excellent sources of plant-based omega-3 fatty acids. Walnuts, pecans, beechnuts, hickory nuts, flaxseeds, hemp seeds, chia seeds, sunflower seeds, and pumpkin seeds are all good options in this category.
Whole Grains
Whole grains provide good carbs that power our brains and the rest of our body. They also deliver those all-important B-complex vitamins, along with a wide assortment of minerals, dietary fiber, and other crucial nutrients. While you might think mostly of whole wheat when they think of whole grains, there are so many to choose from. Other options include oats, brown rice, wild rice, corn, bulgur, barley, quinoa, buckwheat, farro, and spelt.
