There is a global concern over cognitive health problems in aged persons, and as such, there has been a concerted effort to improve this. When we talk about cognitive health, we are referring to brain health. As most people may be aware, the brain’s functioning normally declines with age, and therefore one has to look for a way of improving this health. One of the things people can do to improve their cognitive health is eating a healthy diet, one that is specifically suited for the brain.
So, what are some of the foods that can provide nutrition for cognitive health? We shall discuss some of these foods here. This is the best way to educate people on what food combinations they need to have as part of their diet to improve their brain functioning.
Here are tips and foods that can help one improve their cognitive functioning:
Eat healthy from the beginning. This means that one should not wait until they start ageing to eat foods that are healthy for the brain. In general, the idea here is to eat a healthy diet that contains lots of fruits, vegetables, whole grains, and legumes. Protein from plants and fish should be a good choice too. Another strategy that can help one improve their cognitive health is using healthy fats such as canola and olive oil.
Another factor to consider is the contents of the foods that are good for the brain. Components such as omega 3 fatty acids, antioxidants, and B vitamins support the brain. Some of the research done in this regard points to the fact that good foods for the brain are also good for your heart.
Here are foods good for cognitive function:
Green leafy vegetables
There are many types of these vegetables that you can consume. They have nutrients good for the brain, such as lutein, vitamin K, beta carotene, and folate. These are plant-based foods such as kales, collard, broccoli, spinach, and so on.
Fatty fish
As discussed before, omega 3 fatty acids are good for a healthy brain. They are known to help lower beta amyloids in the blood-known to damage clamps in a brain. This is more so for people with Alzheimer’s disease. To get these nutrients, you should eat fish at least twice a week. People who may not be fans of fish could decide to take supplements rich in omega 3.
Berries
Berries have flavonoids, the pigment that gives these fruits their hues. These flavonoids are known to help in memory improvement. As such, berries should be consumed for this purpose. Research done in 2012 pointed out that people who consumed two servings of blueberries and strawberries delayed memory decline by up to two and a half years.
Walnuts
These are good for improving memory. They are also rich in healthy fats and proteins. These nuts are rich in alpha-linolenic acid, a type of omega 3 fatty acid that, apart from helping improve memory, also protects arteries and lowers blood pressure.
Tommy Williamson did his degree in psychology at the University of Edinburgh. He is interested in mental health and well-being.
