Consider cutting sugar and processed foods out of your diet and consume nutrient-dense foods like the following:
- Leafy greens. Great sources of vitamin A, K, and folate—known to improve cognition and slow mental deterioration.
- Healthy fats. Avocados (high in vitamin E) and walnuts can improve mood and boost memory. Peanuts, almonds and walnuts contain folic acid which prevents the formation of brain tangles—a symptom of Alzheimer’s.
- Blueberries, strawberries, and cherries. Dark-skinned berries and fruits protect the brain from free radicals. Resveratrol, found in purple grapes, is being researched regarding possible benefits to cognition.
- Healthy Oils. Coconut oil has anti-inflammatory capabilities and can destroy bad bacteria in your gut. When our gut is functioning properly, so is our mind. Olive oil is credited with protecting memory and reducing cognitive impairment.
- Salmon and cold-water fish. Omega-3 fat, often referred to as brain food, is found in oily fish promoting a healthy heart and helps with stress and anxiety.
- Dairy. B12 is a very important vitamin in the aging population, particularly because absorption decreases as we age. Good sources of B12 are found in animal products: dairy, meats, fortified cereals, or a supplement.