Foods that slow brain aging and how to incorporate them in your diet
Illustrative photo (Freepik)
A new study has shown that specific nutrients, similar to those found in the Mediterranean diet, can play a crucial role in slowing brain aging, according to Healthline.
Foods that slow brain aging
Scientists have found that fatty fish should be included in your diet.
"Fatty fish, like salmon, mackerel, sardines, and trout, are rich in omega-3 fatty acids, and we should aim to have at least one portion of oily fish a week," the researchers say.
Leafy greens like spinach, kale, and broccoli are also excellent choices. They provide carotenoids, such as lutein and zeaxanthin.
Nuts and seeds are another product worth stocking up on. Almonds, sunflower seeds, and flaxseeds contain vitamin E and ALA (alpha-linolenic acid).
To add more choline to your diet, try including eggs and liver. Filling your plate with colorful vegetables and fruits is also a good idea. Peppers, tomatoes, and oranges are rich in antioxidants and vitamin C.
How to incorporate more brain-healthy foods into your diet
You don't need to completely overhaul your diet to prioritize your brain's health. You can start with small steps in the right direction.
Dietitian Ludlam-Raine advises choosing one or two days a week to include salmon, sardines, or mackerel in your meals.
You can also increase your intake of leafy greens by adding spinach or kale to smoothies, salads, and side dishes.
For snacks, Ludlam-Raine recommends keeping almonds, sunflower seeds, and flaxseeds on hand.
You can eat them alone or add them to yogurt, cereal, or porridge for a more complete meal.
Breakfast is a great time to increase your choline intake by having eggs. Finally, Ludlam-Raine advises adding plenty of color to your plate with an array of fresh fruits and vegetables.
Aim for a variety of colorful foods to ensure a good mix of antioxidants and carotenoids.
The key is to consume whole, minimally processed foods as much as possible.
"Try to eat at least five portions of fruits and vegetables a day and 30 different plant-based foods a week. Eat the rainbow to obtain all the nutrients you need," advises the expert.
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