Cognitive Health in Seniors: Foods That May Support Brain Function
Photo by Andrea Piacquadio
Having a healthy lifestyle is essential at any age, but many seniors are more vulnerable to problems with their physical and mental health than other age groups. Aging can cause a number of changes to the brain, making nerve cells pass more slowly, which can affect communication abilities or cause loss of reflexes and sensations. Worse yet, dementia, severe memory loss and other neurological decline can lead to brain diseases, including Alzheimer’s disease or Parkinson’s disease.
If you’re a caregiver or senior citizen looking for ways to eat better, read further to learn about certain foods that are considered brain-healthy. They support cognitive function and help the brain work at the optimum level.
As we age, taking care of our brain health with physical exercise and social interaction becomes more critical. Food doesn’t just affect the body physically, but also works with brain functionality, and many different types of foods promote healthier brain functions for seniors.
Brain Foods for Seniors
As caregivers who work hard at how to care for an elderly parent at home, having some of these foods stocked up in your pantry or refrigerator can be beneficial for maintaining brain function.
Here are some of the best foods that can help support brain function in seniors.
Organic Berries
While all berries offer remarkable health benefits due to their high levels of antioxidants, organic berries stand out for their additional advantages. One of the primary benefits of choosing organic berries is that they are pesticide-free, which means they are grown without synthetic chemicals that could potentially have harmful effects on one’s health.
For seniors and those looking to support brain health, reducing exposure to pesticides is crucial, as some studies suggest that long-term exposure to certain chemicals may contribute to cognitive decline.
Organic berries not only help combat oxidative stress in the brain, but also provide peace of mind by being a healthier, more natural choice. By incorporating organic blackberries, blueberries, cranberries, strawberries, cherries, and raspberries into one’s diet, individuals can harness the full range of brain-supporting nutrients while minimizing potential risks associated with chemical exposure. All berries are recognized for their high levels of antioxidants. Antioxidants help combat oxidative stress in the brain which can lead to cognitive diseases or decline.
This makes organic berries an excellent addition to any diet that focuses on enhancing cognitive function and overall mental well-being.
Berries also work to provide a healthier option as nice sweet treat without artificial sugar. Berries are rich in minerals, fiber, and vitamins and may improve memory, which makes them a perfect addition to a senior’s diet in support of brain function.
Eggs
Eggs are rich in essential nutrients, including vitamin B12, folate, and choline, which all contribute to healthy brain function. They are also low-fat and high in protein, which are essential for overall physical health.
Avocados
Avocados are in their own category because the healthy fats they contain benefit heart health and are powerful for brain function. Oleic acid found in avocados helps to improve blood flow to the brain, which supplies oxygen along with essential nutrients, and the B vitamins found in avocado help brain health because of their role in homocysteine metabolism (elevated homocysteine is a risk for dementia and Alzheimer’s).
Greens
Leafy greens like lettuce, spinach, kale, and more provide high B vitamins, Vitamin K, beta-carotene, and Vitamin E for natural energy. They are also high in antioxidants that improve cognitive function and can help protect against age-related decline.
Nuts and Seeds
Nuts and seeds are rich in healthy fats, antioxidants, vitamins, and minerals in support of brain health. These can include almonds, walnuts, pistachios, chia seeds, flaxseed, and macadamia nuts. Walnuts and pecans are amongst the nuts with the highest antioxidants above other nuts, while almonds for great for memory and macadamia nuts are good for improving regular brain function.
Fatty Fish
Omega-3 fatty acids (like DHA and EPA) are excellent for a healthy brain since they play a significant role in building and maintaining the structure of brain cell membranes. They also have anti-inflammatory properties, which help reduce inflammation in the brain, which is linked directly to cognitive decline.
Fatty fish for senior brain health include salmon, trout, and sardines, so make sure to add them to your diet. Omega-3 fatty acids can help reduce the risk of age-related cognitive disorders and maintain healthy brain function. Try to eat organic, wild-caught fish, which is healthier than farm-raised.
Green Tea 
While not a food, the beverage green tea provides seniors with numerous health benefits, including its effect on brain health. It has many antioxidants with neuro-protective properties to help the brain stay on track.
Green tea also has a unique amino acid (L-theanine and caffeine), providing relaxation without sleepiness and helping to improve mood and increase concentration and focus. Older adults who regularly drink green tea have better alertness and overall cognitive function. Try to drink from a tea bag that does not leach microplastics or drink loose-leaf green tea. You can also drink matcha green tea, which is even stronger than regular green tea.
Dark Chocolate
Dark chocolate is another food rich in antioxidants that helps protect the brain. It also contains flavonoids, which support blood flow to the brain and help with memory. Dark chocolate is a natural source of caffeine, rich in fiber, and makes a great healthy dessert!
Whole Grains
Eating whole grains, including brown rice, barley, oats, and quinoa are part of complex carbohydrates that provide energy for your brain. They also contain many vitamins and minerals, fiber, magnesium, zinc, and B vitamins, which are essential for brain health. They help ensure regular brain function and memory formation.
Greek Yogurt
Lastly, Greek yogurt is rich in probiotics, which are good for digestive health and can be beneficial for seniors. The good bacteria help protect the body from diseases, which also supplies cognitive health. The yogurt is also high in protein, which is beneficial for weight management. Another benefit to Greek yogurt is it is low in sugar and has great antibiotics, which also make it for the best option.
Eat For Your Brain
Many foods linked to brain health can benefit seniors and caregivers should take a proactive role in providing healthy food options for their aging parents or clients. Regular exercise and a healthy diet rich in brain foods can go a long way to ensuring optimum cognitive function.
There are even some natural herbs and supplements that can be extremely beneficial for the cognitive function of seniors. Some of these natural ingredients include the following:
Sage has long been known to aid the brain in treating Alzheimer’s disease. It contains many compounds that are beneficial for neurological function.
Ginkgo Biloba, while fun to say, is a traditional Chinese medicine known for stimulating circulation in the brain and has been utilized for the treatment of dementia in senior patients. It helps to slow the decline in cognition to enhance better brain functionality.
Ginseng is one of the best herbs for helping to prevent memory loss and diminish age-related memory decline. It contains anti-inflammatory properties and is a popular plant used in herbal medicine.
Lemon Balm is often used as a tea for insomnia or anxiety. However, studies have shown that it also significantly improves cognitive function.
It’s always a good idea to talk to your doctor or healthcare professional before making any drastic changes to your diet. However, incorporating many of these foods can help keep cognitive diseases or disorders from becoming prevalent as you age.
Disclaimer: This article does not provide a 100% cure of any illness or disease and is a recommendation based off of trial and error.
Team Credits:
Written by Nicole McCray, https://www.nicolemccray.com/
Edited by Holly Glasser, @hollyglasser of @mithmagazine
