Seniors : top 12 foods to protect the brain

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It’s no secret that diet plays a key role in maintaining good health in old age. Certain foods, rich in antioxidants and other beneficial nutrients, have been shown to protect against brain decline and the effects of dementia, such as Alzheimer’s disease. Discover 12 foods to add to the menu of the seniors around you to boost their brain and maintain good cognitive faculties.

1-Healthy oils for seniors

Some oils seem to be beneficial to the brain of seniors (olive oil or cold distilled coconut oil), while others are pointed out, as evidenced by a recent study on rapeseed oil harmful to seniors already suffering from Alzheimer’s disease.

Coconut oil

Super nutrients :

Fatty acids that can be converted into ketones

Benefits according to research :

Ketones would serve as a substitute fuel for glucose, which is needed by brain cells
Improves memory and cognition

Olive oil

Super nutrients

Polyphenols

Benefits according to research

Anti-inflammatory properties
Protects neurons, memory and learning
Reduces the formation of beta-amyloid plaques

2-Red fruits, rich in antioxidants

Antioxidants can improve cognitive function in seniors and reduce amyloid plaques in the brain, which are associated with Alzheimer’s disease.

Foods rich in antioxidants include red fruits (raspberries, blueberries, strawberries, etc.), oranges and other dark-skinned fruits.

Blueberries

Super nutrients

Antioxidants
Vitamin C
Vitamin K
Manganese
Dietary fiber

Benefits according to research

Minimizes stroke-related brain damage
Improves memory
Reduces the risk of infectious diseases and cancer
Controls blood pressure
Reduces cholesterol

3-Chocolate, coffee and spices: beneficial for the brain of seniors

Studies suggest that chocolate and coffee, which contain caffeine, improve brain function and memory. In addition to its stimulating effect, caffeine has benefits for seniors.

Caffeine is now known to slow Alzheimer’s disease by inhibiting a neurotransmitter associated with this dementia, acetylcholinesterase (International Journal of Molecular Science).

Chocolate (dark)

Super nutrients :

Antioxidants (flavonol, polyphenols)
Caffeine

Benefits according to research :

Improves blood circulation
Reduces blood pressure
Boosts cognitive abilities Reduces cholesterol
Stimulates the brain

4-Fatty fish, seeds and nuts, rich in Omega-3

Omega-3 fatty acids are known for their ability to slow the decline observed in seniors with Alzheimer’s disease. This fatty acid, which has many benefits, is found in fatty fish, seeds and nuts.

Salmon

Super nutrients :

Omega-3 fatty acids

Benefits according to research :

Slows cognitive and mental decline
Stabilizes mood

Sardines

Super nutrients :

Omega-3 fatty acids
B vitamins
Vitamin D
Niacin
Protein
Phosphorus
Calcium
Potassium

Benefits according to research :

Boosts the nervous system
Reduces the risk of Alzheimer’s disease
Helps control blood sugar levels

5-Broccoli and vegetables in general protect the brain

Vegetables, especially green vegetables, have a protective effect on the brain. Increased consumption of vegetables decreases the risk of dementia and reduces cognitive decline in seniors, according to a study in the Journal of nutritional health and aging.

Broccoli

Super nutrients :

Choline
Vitamin K

Benefits according to research:

Stimulates the development of new brain cells and neuronal connections

Natural anticoagulant, facilitating blood flow to the brain.

Beware of interactions in seniors who are on blood-thinning medications.

Spinach

Super nutrient

Folic acid
Enzymes

Benefits according to research:

Helps prevent dementia, especially in women
Strengthen synapses in seniors
Boost neurotransmitters
Regulates water retention

Avocado

Super nutrient :

Monounsaturated fatty acids

Benefits according to research :

Protects the brain’s nerve cells (astrocytes)
Maintains healthy blood pressure (helps prevent stroke)
Reduces cholesterol

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