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If you’ve ever walked into a room and can’t remember why, or can’t recall the name of the actor in the movie you just watched, you’re not alone.
You may have heard you can stave off cognitive decline through social connections, getting plenty of exercise and maintaining healthy sleep habits, but you might not know your diet also can impact your brain. While processed, high-sugar and fried foods have been linked to conditions such as memory loss, dementia, Alzheimer’s and brain fog, these four foods can boost your brain power:
- Berries. Berries are considered “superfoods” because they are packed with antioxidants that can eliminate “free radicals”– unstable atoms that can cause illness and aging — from your system. Blueberries help slow memory decline and lower dementia and Alzheimer’s risk while boosting concentration. Also, they are low-calorie and low-sugar, so you can eat a serving daily!
- Fatty fish. Because over half your brain is made up of fat, and 50% of that fat is comprised of omega-3 fatty acids, increasing your omega-3 intake has many benefits. A great way to do that is by eating fatty fish like (canned) light tuna, salmon, herring and trout. Fatty fish can slow cognitive deterioration and protect the brain. In fact, studies show that people who regularly eat fish have more gray matter—the area that controls decision-making, memory and emotions. Haven’t been eating much seafood? Aim for two servings of fish per week.
- Green veggies. Eating at least one serving of leafy, green vegetables daily is linked to slower age-related brain decline. That’s because broccoli, collard greens, kale and spinach are packed with anti-inflammatory nutrients like vitamin K, lutein, folate and beta carotene. A study by the American Academy of Neurology found that older adults who had at least one serving of leafy greens per day for five years had brains that were 11 years “younger” than their non-veggie eating counterparts.
- Nuts. It’s time to go nuts! Like fatty fish and berries, almonds, pistachios, walnuts and macadamias prevent inflammation and are packed with omega-3 fatty acids. The American Heart Association recommends eating about four handful-sized portions of unsalted nuts per week. What’s even better is that nuts also can reduce the risk of heart disease.
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Worried about your risk of mental decline? Talk to your doctor about how exercise and healthy eating habits can stave off brain disease.
