You are what you eat. And this proverb becomes even more significant once you reach your golden years. Neurologists around the world claim that eating healthy food is paramount for the health of your brain, and the sooner you start to balance out your everyday diet the better – for both your body and your brain.
Numerous studies have shown that eating healthy can prevent dementia and reduce the risk of Alzheimer’s disease, while it can also dramatically increase your overall health and wellness.
When it comes to healthy food for seniors (and not only seniors), it is best to find the right balance between the following:
- Monounsaturated fat
- Folic acid
- Healthy Carbs
This is why we decided to come up with this list of top recommended healthy food for seniors that you should try to include in your everyday diet as soon as possible.
These little purple balls of juice are perhaps the best snack food for seniors. Blueberries are packed with antioxidants and vitamins that can do wonders when it comes to reducing stress levels and improving learning capacities and motor skills, while these can also ward off age-related diseases like Alzheimer’s and dementia.
This delicious fruit is also very healthy and provides your body with huge amounts of monounsaturated fats, which is crucial for a healthy blood flow. They can also reduce inflammation and lower your blood pressure due to high levels of potassium.
Tomatoes are loaded with lycopene, a powerful antioxidant that can prevent brain cell damage and thus ward off dementia and Alzheimer’s disease. Since they are also excellent sources of vitamin C and other healthy nutrients, tomatoes are great for a robust cardiovascular system.
Nuts And Seeds
Packed with vitamin E, nuts and seeds have been linked to reducing cognitive decline and the very process of aging. Some of the most recommended nuts include:
- Brazil nuts
- Sunflower seeds
- Pumpkin seeds (which are full of zinc and thus great for enhancing memory, cognitive and thinking skills)
It is simply nuts not to eat nuts!
Sage will do wonders when it comes to improving one’s memory. This essential oil can be added to various meals by sprinkling it on food for more taste, while it can also be used as massage oil, for soothing baths, or as skin oil.
Broccoli is packed with vitamin K, which can do wonders for your cognitive functions like:
It can even improve your imagination!
Fish Meat High In Omega-3 Fatty Acids
Eating oily fish (like salmon, trout, mackerel, herring, sardines) has been linked to less brain shrinkage due to the abundance of omega-3s. Omega-3 Fatty Acids are crucial for the healthy and proper brain function, and since the human body cannot produce these, they must be obtained via your everyday diet.
Freshly brewed tea can help you with your blood flow, but it can also boost your brain power and help you with your memory and focus. NOTE: Make sure you don’t add sugars and milk to your tea as it can significantly reduce its nutritional value.
Foods like oatmeal, brown rice, and whole-grain bread will improve your ability to focus as they supply healthy energy for your brain. Whole grains are also great for your cardiovascular health.
Vitamin B6 and B12 Rich Foods
Fish, lean meat, poultry, eggs, milk, spinach, beans, citrus fruit… all these are rich in vitamins B6, B12, and folic acid, which means these foods can reduce the risk of:
- Cognitive impairment
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