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It’s common for anyone to experience cognitive decline as they age. And there is no magic pill to completely avoid cognitive decline or to sharpen your brain activity as you keep aging. But Nutritionists suggest that you can slow the process and prolong your brain’s health and its function by following a healthy dietary pattern that includes a lot of vegetables, legumes, fruits, and whole grains.
Want to improve your brain’s function? Here are 5 foods that can help you!
#1. Leafy Vegetables
Leafy greens such as spinach, collards, broccoli, and kale are rich in brain-boosting nutrient supplements like vitamin K, folate, lutein, and beta carotene. The scientific studies suggest these green leafy foods may help slow cognitive decline in people.
A scientific study showed that the natural plant pigment called Flavanoids that gives berries their vibrant colors also help improve memory. Also, a study carried out at a scientific institute found that women who consumed two or more servings of blueberries and strawberries each week delayed memory decline by up to two-and-a-half years.
Nuts are a great source of healthy fats and protein. And amongst nuts, Walnuts are a specific type that helps you to improve memory. They are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA) which has been linked to lower blood pressure and cleaner arteries. Also, a study conducted in 2015 linked higher walnut consumption to improved cognitive test scores.
#4. Fatty Fish
Fatty fish are an excellent source of omega-3 fatty acids and healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid (the protein that forms damaging clumps in the brains of people with Alzheimer’s disease). Eating fish such as salmon, cod, pollack, and canned light tuna twice a week can help you get enough omega-3 fatty acids. If you’re not a great fan of fish, ask your doctor for alternative options or take an omega-3 supplement!
#5. Tea and Coffee
Studies show that the caffeine in your morning cup of tea or coffee can be more than just a short-term concentration boost. In a 2014 case study, participants with higher caffeine consumption were known to score better on tests of mental function, and also another study showed the members who were given caffeine tablets had higher memory power compared to those who were given a placebo. Therefore, consumption of caffeine not only helps to boost short-term concentration but also might help solidify new memories.