Cognitive decline naturally occurs as part of the aging process, but poor nutrition and lifestyle habits can significantly heighten the risk of cognitive disorders like dementia and Alzheimer’s disease.

Fortunately, you can improve memory, concentration and overall brain health by consuming the following brain-boosting foods.

Leafy greens

Leafy green vegetables contain high amounts of antioxidants, such as beta carotene and kaempferol, that can protect against cellular damage in the brain. Leafy greens also have high levels of brain-boosting micronutrients like vitamin K and folate that prevent the onset of dementia. Therefore, regular consumption of leafy greens like spinach, watercress and romaine lettuce can slow mental deterioration.

Cruciferous vegetables

Cruciferous vegetables like broccoli, cauliflower and Brussels sprouts are excellent sources of plant compounds known as glucosinolates. As antioxidants, glucosinolates can protect against oxidative stress and lower the risk of neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease. Cruciferous vegetables also contain vitamin C, an antioxidant that enhances overall brain health.

Blueberries

Blueberries contain high levels of plant compounds known as flavonoids that have antioxidant and anti-inflammatory properties. Flavonoids are known to positively affect the brain. For instance, flavonoids can improve communication between neurotransmitters, enhance memory and boost concentration. Blueberries are also excellent sources of antioxidants known as anthocyanins that protect against cognitive decline as well.

Beans and legumes

Regular consumption of peanuts, lentils, chickpeas and black beans can enhance brain functions. Beans and legumes contain a potent combination of antioxidants and nutrients that can prevent neurological disorders and inflammation.

Nuts

Nuts are excellent sources of omega-3 fatty acids that contribute to proper brain functions. Walnuts, in particular, are an extremely abundant source of omega-3 fatty acids. Meanwhile, almonds contain high levels of magnesium, an essential mineral that protects against Alzheimer’s disease. Moreover, nuts contain vitamin E, an antioxidant linked to brain health and optimal cognitive functions.

Fatty fish

Fatty fishes like salmon, mackerel, herring, tuna and sardines are also excellent sources of omega-3 fatty acids. Like nuts, fatty fishes can improve mental faculties and stimulate blood circulation in the brain. Plus, omega-3 fatty acids build protective membranes around brain cells to prevent cellular damage caused by free radicals.

Whole grains

Whole grains are naturally rich in B complex vitamins, such as thiamin, riboflavin and pantothenic acid, that not only prevent inflammation of the brain but also protect vital cognitive functions. Common whole grains include oats, quinoa, rye kernels, barley and buckwheat. Whole grains also carry high amounts of brain-boosting vitamin E.

Poultry

Poultry is an excellent source of high-quality protein that boosts the production of chemical messengers like dopamine and norepinephrine. As neurotransmitters, dopamine and norepinephrine regulate stress and the brain’s fight or flight response. Healthy neurotransmitters also prevent mood disorders and mental conditions like attention deficit hyperactivity disorder (ADHD). Plus, poultry like chicken and turkey are excellent sources of lean protein.

Yogurt

Fermented foods like yogurt cultivate beneficial gut bacteria that promote regular bowel movement. But gut bacteria are also known to regulate mood disorders, minimize stress and reduce anxiety. Plus, yogurt promotes the production of acetyl-L-carnitine, a compound that is known to protect against age-related cognitive disorders and brain deterioration.

Olive oil

Healthy oils that contain monounsaturated fats, such as olive oil, coconut oil and avocado oil, contain micronutrients known as polyphenols that prevent the onset of Alzheimer’s disease. Olive oil, in particular, also contains vitamin E, a potent antioxidant against cognitive decline.

Your diet can make or break your health. Add brain-boosting foods to a balanced diet prevent the onset of dementia and degenerative cognitive decline.

Sources:

Chatelaine.com

BrainAndLife.org