What Are You Eating?
Just like a magic pill doesn’t exist to prevent cognitive decline, no single almighty brain food can ensure a sharp brain at any age. Nutritionists emphasize that an essential strategy is to follow a healthy dietary pattern that includes many fruits, vegetables, legumes, and whole grains. Try to get your protein from plant sources and fish.
Choose healthy fats, such as olive oil or canola, rather than saturated fats. Studies find that the best brain foods are the same ones that protect your heart and blood vessels. Leafy greens like spinach, kale, broccoli, and collards, are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene.
Research also suggests that these plant-based foods may help slow cognitive decline. Nuts are excellent sources of protein and healthy fats, and one type, in particular, might also improve memory. A study in 2015 from UCLA linked higher walnut consumption to improved cognitive test scores. Walnuts are high in an omega-3 fatty acid called alpha-linolenic acid (ALA), which lowers blood pressure and cleans the arteries. That’s great for both the heart and brain. Not only are they good for you, but they’re also tasty!
