A diet rich in specific nutrients can be a powerful ally in preventing dementia and cognitive decline as we age. Eating foods that nourish the brain is one of the most effective strategies to maintain mental sharpness and stave off dementia and cognitive deterioration.
Alzheimer’s disease, the most prevalent form of dementia, currently accounts for 60 to 80 percent of cases of dementia in New Zealand, with projections suggesting this number could rise to 170,000 by 2050. Cognitive decline, characterised by memory loss, impaired decision-making, and reduced learning ability, results from ageing neurons and a deceleration in brain function. This process is inherently linked to ageing and leads to deteriorating memory, attention, and cognitive processing.
Besides merely fueling the brain, certain foods specifically support cognitive activity. Here’s what you need to know about these so-called brain foods.
New Research on Brain Foods and Aging
A study published in the journal ‘Nature Aging’ identifies key nutrients that may contribute to slower brain ageing. The study involved 100 participants aged 65 to 75 who completed questionnaires, underwent physical and cognitive tests, had MRI scans, and provided blood samples after fasting.
Researchers found that participants with slower brain ageing had higher levels of certain nutrients in their blood, including:
- Fatty acids: Found in seafood and healthy cooking oils.
- Antioxidants: Present in berries, garlic, tomatoes, nuts, and many fruits and vegetables.
- Carotenoids: Found in spinach, kale, carrots, broccoli, and some fruits.
- Vitamin E: Found in fruits, vegetables, seafood, seeds, nuts, and more.
- Choline: Found in egg yolks, beef, dairy, and some vegetables.
The Mediterranean diet, rich in these nutrients, was highlighted by researchers. Unlike many previous studies relying on food questionnaires, this study uniquely utilised blood biomarkers, brain scans, and cognitive testing.
Best Foods for Brain Health
Fatty Fish
Studies have shown that consuming just one seafood meal per week can reduce the risk of Alzheimer’s and dementia. The brain is largely composed of omega-3 fatty acids, such as EPA and DHA, which are abundant in high-quality seafood like salmon, sablefish, halibut, and sardines. These fats protect the brain through anti-inflammatory effects, neurogenesis, and plaque clearance.
Eggs
Choline, crucial for brain health including memory and mood, is abundant in eggs. One large egg provides 150 milligrams of choline, covering a significant portion of the daily requirement. Most of the choline and nearly half of the egg’s protein, along with various vitamins and minerals, are found in the yolk. According to the American Heart Association, eggs are also great for a heart-healthy diet.
Walnuts
Walnuts have been linked to improved cognitive function and memory, especially in groups at high risk for age-related cognitive decline, and a reduced risk of Alzheimer’s. Additionally, they are associated with a lower risk of cardiovascular disease and Type 2 diabetes, which are risk factors for dementia.
Berries
Rich in antioxidants and polyphenols, berries help combat diseases. They have shown protective effects against cardiovascular disease, cancer, and Alzheimer’s. Inflammation, a major contributor to Alzheimer’s, is mitigated by strawberries and blueberries. Studies have shown that older adults who consumed strawberries or blueberries daily exhibited improvements in memory and learning.
Prunes
Prunes support brain health through their high potassium, vitamin B6, and copper content. They also possess anti-inflammatory, antioxidant, and memory-enhancing properties, likely due to their high anthocyanin content.
Citrus Fruits
Citrus fruits like mandarins, oranges, tangerines, and grapefruits contain nobiletin, a compound found to protect nerve cells and offer anti-inflammatory benefits, which makes it promising in Alzheimer’s treatment.
Cocoa Powder and Dark Chocolate
Rich in flavanols, cocoa beans combat inflammation and boost brain blood flow. Dark chocolate, in particular, provides more protective polyphenols compared to milk chocolate.
Extra Virgin Olive Oil
A staple of the Mediterranean diet, extra virgin olive oil (EVOO) is rich in polyphenols and vitamin E. A Harvard study found that consuming over half a tablespoon of EVOO daily is associated with a 28 percent lower risk of dying from dementia. Replacing a teaspoon of margarine or mayo with EVOO daily can lower this risk by 8 to 14 percent.
Incorporating these brain-boosting foods into your daily diet can be a powerful strategy for maintaining cognitive health and slowing the ageing process of your brain. Coupled with healthy lifestyle habits like regular exercise and mindfulness, these dietary choices can help you stay mentally sharp and vibrant as you age. Remember, it’s never too late to start making smarter food choices for a healthier brain.