5 Foods That Improve Brainpower

Whether it's one of your parents that seems a little more confused recently, or your aging spouse that is repeating themselves, we all, at one point or another, may have worried about an older person's memory or thinking abilities. When family members worry about an older person's cognitive abilities, some underlying health issues affect the mind's function.

What is cognitive impairment?

The CDC describes Cognitive decline as "when a person has trouble remembering, learning new things, concentrating, or making decisions that affect their everyday life."

Cognitive impairment can range from mild to severe. In cases of mild impairment, people may begin to notice changes in cognitive functions, but they still may do their everyday activities. Extreme levels of cognitive decline may lead to losing the ability to understand the meaning or importance of things and losing the ability to talk or write, resulting in the inability to live independently.

There is no such thing as a magic pill to prevent cognitive decline. There is also no such thing as only one single almighty brain food that can ensure a sharp brain as you age. Nutritionists suggest that the best strategy is to follow a healthy diet that includes many fruits, vegetables, and whole grains. Rather than saturated fats, choose fish and other healthy fats, such as olive oil or canola.

Certain kinds of food are particularly rich in healthy and nutritious components such as omega-3 fatty acids, B vitamins, and antioxidants. These components are known to support brain health and are frequently referred to as "brain foods." Including these foods in a healthy diet can improve your brain's health, which could improve your mental function.

Studies have shown the following foods protect your heart and blood vessels as well as your brain functionality:

Fatty Fish

Fatty fish are full of omega-3 fatty acids, healthy unsaturated fats, all of which are believed to lower blood levels of the beta-amyloid protein that forms damaging clumps in the brains of people with Alzheimer's disease. Nutritionists suggest eating fish low in mercury, such as salmon or cod, at least twice a week.

Walnuts

Nuts, in general, are excellent sources of protein and healthy fats. One type of nut, in particular, might also improve your memory. A 2015 study from the University of California Los Angeles has linked higher walnut consumption to improved cognitive test scores. Walnuts are high in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that helps lower blood pressure and protects arteries. That's good for both the heart and brain.

Berries

Flavonoids are the natural plant pigments that give berries their beautiful and striking colors. Research suggests that they can also help improve memory. In a 2012 study published in Annals of Neurology, researchers at Harvard's Brigham and Women's Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.

Green, leafy vegetables

Leafy greens such as kale, spinach, collards, and broccoli are rich in vitamin K, lutein, folate, and beta carotene, all of which are believed to be supporting brainpower. Research suggests these plant-based foods may help slow cognitive decline.

Tea and coffee

The first thing we do in the morning is to reach for that coffee and tea. For some of us, it gives us the boost we need to start the day. However, research has shown that the caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost. A 2014 study published in The Journal of Nutrition suggested that participants with higher caffeine consumption scored better on tests of mental function. Researchers at Johns Hopkins University asked a group of participants to study a series of images and then take either a placebo or a 200-milligram caffeine tablet. More members of the caffeine group were able to identify the images on the following day correctly.

According to the CDC, "Americans fear losing cognitive function. We are twice as fearful of losing our mental capacity as having diminished physical ability6, and 60% of adults are very or somewhat worried about memory loss." A healthy diet doesn't just affect your physical health. It affects your brain and mental health as well. Taking steps to address this issue will ultimately positively impact our future and the future of our entire community.