Diet for Brain Health: What Seniors at Highland Estates Should Eat and Avoid

According to an AARP survey, 69% of adults ages 40 and over report that they would be "extremely" or "very likely" to eat a proper diet if they knew it would benefit mental functioning. Despite wanting to develop healthy aging habits, many seniors aren't sure where to start.

Improving your diet for brain health could boost your alertness, memory, and quality of life. Unsure of which brain-boosting foods to add to your routine? Discover memory-friendly meals while living in gorgeous Cedar Park, TX, today!

Fruits

According to the Proceedings of the National Academy of Sciences of the USA, your brain uses about 20% of your body's calories. It requires vitamins, nutrients, and minerals to function at its best. Eating two servings of fruit daily can provide your body with essential vitamins and minerals.

Berries contain flavonoid antioxidants, which may help reduce inflammation and oxidative stress. Oxidative stress is an imbalance between antioxidants and free radicals. The latter can harm cells and tissues, contributing to premature aging and other health issues.

Berries are rich in antioxidants like quercetin, catechin, and anthocyanin. They may help to reduce inflammation and oxidative stress. Other potential health benefits include:

• Reducing or delaying age-related neurodegenerative diseases
• Improving communication between brain cells
• Reducing inflammation
• Increasing plasticity (benefiting learning and memory)
• Reducing cognitive decline

Add a variety of berries to your diet, including blueberries and strawberries. These antioxidant-rich berries may enhance your brain health.

Oranges are rich in vitamin C, which may help prevent mental decline. Vitamin C is an antioxidant that helps reduce free radicals in the body. It supports brain health and may help protect the body from:

• Anxiety
• Schizophrenia
• Alzheimer's disease
• Major depressive disorder
• Anxiety

Avocados provide unsaturated fat, which may help reduce blood pressure. High blood pressure is associated with cognitive decline.

Explore your senior living community's dining program to add these brain-boosting foods to your diet. You can enjoy them as a snack, in a smoothie, or in a fruit salad.

Vegetables

Vegetables like broccoli are rich in dietary fiber and compounds like glucosinolates. The body breaks these down to produce isothiocyanate, which may help reduce cognitive stress. Consuming foods rich in isothiocyanate may help lower your risk of neurodegenerative diseases.

Broccoli is rich in antioxidants like flavonoids and vitamin C. They may boost your brain health. Other beneficial, cruciferous vegetables include:

• Kale
• Turnips
• Brussels sprouts
• Bok choy
• Cauliflower
• Cabbage

Dark, leafy green vegetables like kale may offer cognitive support in aging seniors. They contain key antioxidants, vitamins, and minerals.

Fatty Fish

Try adding fatty fish to your memory-friendly meals. These fish include:

• Salmon
• Herring
• Sardines
• Mackerel
• Tuna

Fatty fish are rich in omega-3 fatty acids, which help build membranes around brain cells. This can improve the brain cells' structure, benefiting memory and learning capabilities. Consuming foods rich in omega-3 fatty acids may help prevent Alzheimer's and other neurodegenerative diseases.

According to a study in the Journal of Alzheimer's Disease, omega-3 fatty acids may help increase blood flow to the brain. This can improve your cognitive abilities.

Nuts and Seeds

Nuts and seeds contain antioxidants and omega-3 fatty acids. They're also rich in vitamin E, an antioxidant that can protect cells from oxidative stress. According to a review in Nutrients, vitamin E contributes to improved cognition and reduces the risk of Alzheimer's disease.

Nuts and seeds rich in vitamin E include hazelnuts, almonds, and sunflower seeds. Pumpkin seeds are also high in:

• Iron
• Zinc
• Magnesium
• Copper

Iron deficiency may cause impaired brain function and brain fog. Copper and zinc are crucial for nerve signaling. Zinc is also associated with neurological conditions like Alzheimer's and Parkinson's.

Magnesium plays a part in memory and learning. It's linked with neurological diseases, including depression.

Whole Grains

To prioritize better nutrition for seniors, try adding whole grains to your diet. These include:

• Whole grain pasta or bread
• Oatmeal
• Brown rice
• Barley
• Bulgur wheat

Whole grains are rich in vitamin E. They may help protect brain cells from oxidative stress.

Before adding these brain-boosting foods to your routine, consider consulting a nutritionist or physician. They'll help you choose memory-friendly meals with your dietary needs in mind. Otherwise, explore your senior living community's dining program for delicious, nutritious meal options.

Coffee

Caffeine may help boost the brain's capacity for processing information. It could increase brain entropy (complex brain activity). As entropy increases, the brain processes more information.

Coffee is rich in antioxidants. Lifelong consumption may reduce your risk of:

• Alzheimer's disease
• Parkinson's disease
• Stroke
• Cognitive decline

Drink coffee in moderation. Otherwise, it may affect your sleep. Consult your doctor to confirm that coffee consumption is okay.

Green Tea

The caffeine in green tea may improve your:

• Focus
• Alertness
• Memory
• Performance

Green tea contains L-theanine, which may counteract coffee's stimulating effects. Instead, L-theanine increases GABA, which can help you feel relaxed.

Dark Chocolate

The cacao in dark chocolate is rich in flavonoids. These antioxidants may help prevent oxidative stress. Otherwise, oxidative stress can contribute to brain diseases and age-related cognitive decline.

Eating more dark chocolate may encourage neuron and blood vessel growth in parts of the brain associated with learning and memory. It could improve brain plasticity, which is crucial for learning.

Look for options that are low in added sugars. Excessive sugar consumption could lead to cognitive decline, reduced focus, and impaired memory.

Don't forget to exercise! You can explore your senior living community's wellness program to work off your favorite dark chocolate treats.

Adjust Your Diet for Brain Health

Cognitive support in aging seniors is essential for focus, memory, and overall function. Consider adjusting your diet for brain health improvement. Remember to consult a nutritionist before making changes to your diet.

Our team at Highlight Estates in Cedar Park, TX, can help you discover healthy, nutritious foods through our personalized dining program. Located outside Austin, our community offers a maintenance-free lifestyle through senior-specific health and wellness programs, engaging activities, and comfortable living options.

Our vibrant environment encourages seniors to thrive and engage in a fulfilling life. Contact us now to schedule your tour at Highlight Estates Senior Living.