As we age, maintaining brain health becomes increasingly important, especially for those over 50. Cognitive decline—which can include memory loss, difficulty concentrating, and a reduced ability to process information—can be a natural part of aging, but the right foods can play a crucial role in slowing or even reversing some of these effects.
Certain nutrient-dense foods, such as those rich in omega-3 fatty acids, antioxidants, and vitamins, can help grow new brain cells, boost memory, and enhance overall cognitive function.
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Robert Love, a neuroscientist, and Dr. Shintani from Harvard, recently shared the three best foods to eat for better brain health. According to them, blueberries, turmeric, and flaxseeds/fatty fish are the ones to eat more of.
Dr. Shintani starts out by revealing that “because of a nutrient called brain-derived neurotrophic factors (BDNF), your body can actually grow new brain cells even into old age.” BDNF is a protein that supports the growth, development, and survival of brain cells.
1. Blueberries
The antioxidants in blueberries help neutralize free radicals in the brain, which can cause oxidative stress and damage brain cells. By reducing this damage, blueberries help protect brain cells from aging and decline.
“The anthocyanins in blueberries actually will help the release of BDNF,” Dr. Shintani says.
2. Turmeric
Adding turmeric, especially when paired with black pepper to increase curcimin absorption, into your diet can help maintain cognitive function. Curcumin is a potent anti-inflammatory agent that helps reduce inflammation in the brain, supporting brain health and protecting against cognitive deterioration.
“Turmeric has curcumin in it, which will also stimulate the release of BDNF,” he adds.
3. Flaxseeds/fatty fish with omega-3s
Omega-3 fatty acids improve the communication between brain cells, enhancing overall brain function. Several studies also show that higher omega-3 intake can help slow down age-related cognitive decline and protect against diseases like Alzheimer's and dementia.
Dr. Shintani says these omega-3-rich foods will also increase levels of BDNF.
