Many of our reasoned and deliberate care practices at Silverado can be attributed to research backed by world-renowned neurologists who are at the forefront of brain health. Extensive studies have suggested that certain foods can reduce the risk of Alzheimer’s and dementia and increase overall health and wellness. We’ve gathered a list of top recommended foods you should include in your diet for your healthiest brain yet.
Blueberries
Researchers have found that blueberries help reduce oxidative stress on the brain and may reduce age-related effects like Alzheimer’s disease and dementia. Diets rich in blueberries significantly improved learning capacity and motor skills.
Oily fish
Eating wild salmon and other oily fish high in omega-3s has been associated with less brain shrinkage. Omega-3s,which are essential for brain function, cannot be made by the body and must be obtained through diet. High levels of essential fatty acids have been linked to lower risk of developing Alzheimer’s and memory loss. Other fish that are an abundant source of omega-3s include trout, mackerel, herring, and sardines. For a vegetarian diet, these benefits can be obtained through seeds and nuts like flaxseeds, soybeans, pumpkin seeds, and walnuts.
Nuts and Seeds
Nuts and seeds are rich in vitamin E, which are are linked to less cognitive decline and aging. Healthy nuts include walnuts, hazelnuts, Brazil nuts, almonds, cashews, peanuts, sunflower seeds, and flax seed. Pumpkin seeds are rich in zinc, which is known to enhance memory and thinking skills.
Whole grains
Whole grains such as oatmeal, whole-grain breads, and brown rice are a healthy supply of energy for the brain, which improves our ability to focus. They also reduce the risk for heart disease and promote all around cardiovascular health. Because whole grains are slowly and steadily released into the bloodstream, the brain is kept mentally alert throughout the day.
Sage
Sage has a long reputation for improving memory. Sage as an essential oil can be used for soothing baths, massage oils, or topical for clearer skin. The scent stimulates the limbic system, which is the brain’s center for memory and emotion. Fresh sage can also be added to your diet by sprinkling on food for extra taste.
Broccoli
Broccoli is rich in Vitamin K, which enhances cognitive function including thinking, reasoning, imagining and learning words.
Tea
Freshly brewed tea has a modest amount of caffeine, which promotes healthy blood flow, boosts brain power, and enhances memory and focus. Keep in mind that powdered teas, or sweetened teas with added sugars and milk reduce nutritional value — stick to freshly brewed.
Vitamin B
Vitamin B6, B12, and folic acid are known to reduce risk of stroke, cognitive impairment and Alzheimer’s. Studies show that a group of patients with mild cognitive impairment with regular doses of B6, B12, and folic acid had significantly less brain shrinkage compared to a group given a placebo vitamin.
Avocados
Avocados are loaded with monounsaturated fat which triggers healthy blood flow. They are actually the fattiest plant foods in existence, but the benefits of avocados are responsible for reduced inflammation. Avocados are very high in potassium, even more than bananas, which is responsible for lowering blood pressure.
Tomatoes
Lycopene is a powerful antioxidant found in tomatoes, known to protect against cell damage that can occur in a brain affected by dementia and Alzheimer’s. Tomatoes are also rich in vitamin C, and have nutrients that support cardiovascular health.
