5 Quality Nutrients Found to Improve Brain Health and Memory
Have you or a loved one ever walked into a room only to realize you’re not sure what you went in there for? How about losing your train of thought in the middle of a story?
It’s pretty common to experience memory lapses like this from time to time. Sporadic forgetfulness can become a normal occurrence as we age. Hormones and proteins are usually to blame.
According to the American Psychological Association, our proteins and hormones change as we get older. They are no longer able to protect or repair brain cells. And because of this, neural growth and stimulation decline.1
But – cue the encouraging news – there are certain quality nutrients found to improve brain health and memory.
You can make these nutrients part of a healthy, well-balanced diet. They can help your brain health and lower your risk for dementia and Alzheimer’s as you age.
At Koru Health senior living communities, we understand the importance of a nutrient-rich diet for our seniors. Our staff strives each day to provide meals with the highest-quality ingredients to maintain the overall health and wellness of each and every resident.
As a friendly reminder – it’s always a good idea to consult your doctor before adding anything new to your diet, so consider asking your physician about any new supplements you’d like to try.
Here is a list of 5 quality nutrients found to improve brain health and memory:
Omega 3 Fatty Acids
Nearly 60% of the human brain is composed of fat. So it’s no surprise that this important nutrient plays a big role in brain health. Fatty acids are among the most crucial molecules that determine your brain's stability and ability to function properly.2
Without going too in-depth in the world of science, there are two types of Omega 3 Fatty Acids – EPA and DHA. These are the most important Omega 3 Fatty Acids to consume.
Since our bodies don’t produce these fatty acids on their own, the best way to get them is from eating fish and fish oil products.
The best type of fish to eat are those low in mercury:
● Salmon
● Pollack
● Cod
● Canned Light Tuna
If the thought of eating fish makes your stomach churn, rest easy.
Many different types of fish oil supplements can be purchased and taken in place of eating fish. Consult your doctor about what type and amount would be best for you.
Vitamin K
Vitamin K benefits the body in many different ways. One of those is an increase in brain health and memory.
Recent studies have shown that healthy individuals with blood levels high in Vitamin K1 had the highest memory of everyday events.3
Vitamin K1 can primarily be found in plant-sourced foods such as dark, leafy green vegetables. Kale, mustard and collard greens, swiss chard, spinach, broccoli, and brussel sprouts round out the top performers that are packed with Vitamin K1.
Just goes to show you that your mom always knew what she was talking about when she said, “Eat your veggies!”
Antioxidants
Antioxidants help our bodies by preventing or delaying some types of cellular damage. Antioxidants can be man-made or natural substances that assist our bodies to neutralize harmful free radicals.
Free radicals are highly unstable molecules. They are naturally formed when you exercise and when your body converts food into energy.4
Too many free radicals roaming in your body can promote oxidative stress. Oxidative stress raises your chances of some chronic diseases, such as heart disease and type 2 diabetes.
Antioxidants can be found in:
● Vitamins A, C, and E
● Beta-carotene
● Lycopene
The best foods to consume to increase your antioxidant intake are fruits and vegetables. Some of the best sources of antioxidants are dark leafy greens, broccoli, and berries.
And – here’s a fun bonus fact for you chocolate lovers. Dark chocolate is nutritious and can have a higher source of antioxidants per serving than berries!
Before you get too excited, though – be sure to reach for the dark chocolate with the highest cocoa content. The higher the cocoa content, the more antioxidants it contains.
Fiber
Fiber has always been a key element in eating a healthy diet. But did you know eating fiber-rich foods might help delay brain aging?
Microglia are a major type of immune cell in the brain. They tend to become hyperactive and chronically inflamed as we age. This inflammation is one of the main causes of memory and cognitive decline in old age.5
A high-fiber diet helps by triggering the production of a short-chain fatty acid that has anti-inflammatory properties. Less inflammation equals less of a risk of developing memory loss as you age!
Fruits, vegetables, nuts, oats, beans, sunflower, pumpkin and chia seeds, and whole-grain bread are all great sources of a high-fiber diet.
Choline
Choline is an important nutrient because it plays a role in the brain’s messenger system. Choline provides a connection between the brain and muscles, which helps to reinforce the brain’s ability to retain memory.6
Many fruits, vegetables, and whole grains contain some choline. But the richest foods with this nutrient are liver, Brussel sprouts, lima beans, eggs, and wheat germ.
If these foods don’t make the top of your favorites list, there are choline supplements available.
Top Brain Power Foods for Seniors
As a recap, here is a quick list of some of the top brain power foods for seniors:
● Salmon - This fish is packed with Omega 3 fatty acids, which lowers the risk of dementia and Alzheimer’s
● Blueberries - These small blue fruits are bursting with antioxidants that can reduce stress and improve brain function
● Walnuts - These nuts ironically look like a brain – and they’re also packed with protein and healthy fats
● Eggs - Rich in choline, eggs can help improve memory and brain function
● Coffee & Green Tea - Caffeine and antioxidants make these beverages high on the list to boost brain function
Supporting Senior Health
Eating a healthy diet is important at any age, but it’s increasingly important for seniors. But what if your senior loved one lives in a memory care facility and you aren’t able to see them every day? How do you know if they are eating the proper nutrients for their optimal brain health?
At Koru Health assisted living and memory care communities, we offer service plans with three well-balanced, nutritious meals per day.
All are prepared fresh and served in our dining room. Healthy snacks are also available in between meals and at night.
We can also accommodate special diet requirements. Our chefs can provide an individualized meal plan to be sure your loved one eats a proper diet that promotes their best health and well-being.
We’re here for you – just ask one of our staff members how we can help!
References:
1https://www.apa.org/pi/aging/memory-and-aging.pdf
2https://pubmed.ncbi.nlm.nih.gov/20329590/
3https://www.medicalnewstoday.com/articles/219867#sources
4https://www.nccih.nih.gov/health/antioxidants-in-depth
5https://www.medicalnewstoday.com/articles/219867#sources