While you may frequently consider the effect that your diet can have on your physical health, it’s important to remember that “you are what you eat” can apply to more than just your body. As it turns out, the foods that you consume play a crucial role in your cognitive health and your mood. By limiting your intake of processed foods and adding brain-healthy ingredients to your plate, you can help keep your mind sharper than ever as you age. As it turns out, fruits are some of the best options out there. And while berries rightfully get a lot of lime-light for the way their antioxidants promote a healthier brain, there are a ton of other fantastic choices.
To discover a few of the best fruits that can support your memory and mood over 40, we spoke to dietitian Krutika Nanavati. She told us that avocado, pomegranate, and kiwi are all great contenders. Read on to learn more about the benefits of each.
1. Avocado
Great news for avocado lovers! Nanavati says this fruit is packed with healthy fats that can allow your body and brain to thrive. "Avocado is rich in monounsaturated fats and omega-3 fatty acids which have been linked to better cognitive performance," she notes. "Eating avocados on a regular basis has been associated with improved memory recall and slower mental decline as we age."
On top of those brain-friendly fats, avocado offers up anti-inflammatory benefits as well: "It also contains potassium which helps reduce inflammation in the body, improving overall brain health," Nanavati tells us. Perfect!
2. Pomegranate
Pomegranate isn't just a unique, tasty fruit. It's also great for you. "This fruit has long been touted for its impressive health benefits, and it's no exception when it comes to brain health," Nanavati says.
Even drinking the juice can be a good idea for your brain health. "Pomegranate juice is packed with antioxidants that help fight free radicals caused by aging and reduce inflammation in the body," she states. "Studies have also found that pomegranates can improve memory recall and verbal learning ability." Plus, it goes great in fruit salad.
3. Kiwi
Kiwis are small but mighty—and Nanavati says its time these furry fruits get the recognition they deserve. "Kiwi is a lesser-known fruit that deserves more attention for its brain-boosting properties," she tells us. "This vibrant green fruit is packed with vitamin C and vitamin K, both of which play vital roles in brain health."
Vitamin K, in particular, can do wonders for your brain: "Vitamin K is involved in myelin production, which protects nerve cells and enhances their communication," she points out.
And it doesn't stop there. Kiwi also serves up a healthy dose of copper, which Nanavati says is "an essential mineral that supports neurotransmitter synthesis, improving memory and mood regulation." Who knew?!
The bottom line
Prioritizing a healthy diet is an important part of allowing your brain to function to the best of its ability as you age. While there are many brain-healthy habits you can incorporate into your daily routine in order to boost your memory and mood over 40, adding these fruits to your diet is one great way to go. You'll have a sharp mind for years to come!
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