As we age, maintaining 5 Doctor-Approved Anti-Inflammatory Spices & Herbs That Help With Cognitive Function & Memory: Rosemary & More – SHEfindscognitive function becomes increasingly vital, and one of the best ways to do this is it prioritize a brain-healthy diet. Nutrition plays an integral role in sustaining mental acuity and combating common cognitive challenges like brain fog among individuals over 40. The nutrients we consume are crucial when it comes supporting cognitive functions such as memory, focus, and problem-solving skills. Moreover, diet plays a dual role in promoting brain health by enhancing blood flow and reducing inflammation. By harnessing the power of nutrition, you can proactively support your brain health as you age, mitigating cognitive decline and fostering a sharper mind capable of meeting the demands of daily life with clarity and resilience.
But what are some of the best foods for the job? While you may think it’s all leafy greens and salmon, this isn’t necessarily the only way to go; there are so many foods out there that your brain loves. To shed some light on a few, we spoke to dietitian Krutika Nanavati. Find all of her recommendations below.
1. Sardines & Other Fatty Fish Besides Salmon
While salmon remains a popular choice for its omega-3 fatty acids, Nanavati advises diversifying with sardines, mackerel, and anchovies. "These fish varieties are rich in DHA, an omega-3 fat crucial for healthy brain cell membranes and cognitive function," she explains. Incorporating these into meals provides essential nutrients that support mental clarity and long-term brain health. Yum!
2. Berries Beyond the Usual Suspects
"Explore beyond traditional berries like blueberries with tart cherries and blackberries," Nanavati recommends. These fruits are potent sources of antioxidants that combat inflammation and protect brain cells from oxidative stress, contributing significantly to preventing cognitive decline. Plus, tart berries are great for sleep! Including a variety of berries ensures a spectrum of antioxidants crucial for brain health.
3. Beetroot
When was the last time you enjoyed a tasty beet salad? While it's not frequently praised for its benefits, Nanavati says beetroot can do wonders for your brain health. Beyond its culinary uses, beetroot offers substantial cognitive benefits due to its nitrate content. "Beetroot boosts nitric oxide production, enhancing blood flow to the brain," Nanavati notes. Improved blood circulation supports cognitive function and memory, making beetroot a valuable addition to a brain-boosting diet.
4. Lion's Mane Mushroom
Nanavati highlights lion's mane mushroom for its potential cognitive benefits. "This culinary and medicinal marvel may stimulate nerve growth factors, which promote brain cell growth and repair," she explains. Incorporating lion's mane mushroom into meals or as a supplement under medical guidance could support cognitive health and combat brain fog effectively. You can even add it to your coffee!
Bottom line
Ultimately, Nanavati underscores the importance of dietary variety to maximize cognitive benefits. "Integrate these surprising foods alongside established brain-healthy options like nuts, seeds, and whole grains," she advises. This holistic approach ensures a well-rounded diet that supports cognitive function and overall brain health.
For individuals experiencing persistent brain fog or cognitive challenges, Nanavati urges consulting a healthcare professional. "Persistent symptoms should be evaluated to rule out underlying medical conditions," she emphasizes. Seeking medical advice ensures personalized guidance and appropriate interventions to optimize cognitive function and overall well-being.
