4 brain-boosting foods recommended by experts.
It's natural for the brain to change over time as you age. However, in some people, more severe cognitive decline is associated with age.
But whether your brain changes little or much as you age, diet can play a big role in helping to slow the effects of aging on the brain.
To better understand which foods are particularly good for supporting brain health, the health website Eat This consulted Dr. Kiran F. Rajneesh, a neurologist at the Wexner Medical Center at Ohio State University (USA) and associate professor of neurology at Ohio State University College of Medicine (USA).
Below are four brain-boosting foods that Dr. Rajneesh often recommends his patients consume.
Fish
If you enjoy seafood and want to focus on boosting your brain health, incorporate more fish into your diet, especially fatty fish. This is a beneficial eating habit to adopt.
Dr. Rajneesh said: "Two servings of fish a week are great for brain health because omega fatty acids are helpful in rebuilding myelin (also known as insulation) around the brain."
A 2020 report in the journal Frontiers in Aging Neuroscience showed that eating fish may help improve memory over time and overall cognition in healthy individuals.
Nuts
If you enjoy snacking on nuts, you can make it a regular habit.
A study from Advances in Nutrition found that college students aged 18–25 who consumed 60 grams of walnuts daily had better cognitive performance and critical thinking skills than those who did not eat walnuts.
Dr. Rajneesh said: "If you can tolerate nuts, they will help repair brain damage by providing fatty acids as well as vitamin E."
Berries
Eating fresh fruits and vegetables daily is what Dr. Rajneesh recommends for his patients because these foods "contain vitamin C as well as antioxidants that are helpful in repairing brain tissue and cell membranes."
Furthermore, he specifically recommends that people add berries to their diet because they "contain micronutrients, trace elements, and high levels of antioxidants that help repair and restore brain function."
Turmeric
When you need to add some flavor to your dinner or if you're a fan of golden milk, you might want to incorporate turmeric into your daily drinking routine.
Dr. Rajneesh said: "The active ingredient curcumin in turmeric is known to be an anti-aging agent, support cancer prevention, and help maintain memory."
While these dietary tips may help boost overall brain health, if you suspect that you or a loved one may be experiencing significant cognitive changes, the best preventative action you can take is to talk to your doctor.
Your doctor can offer you options tailored to your health needs and brain chemistry.
