How a Brain Healthy Diet Can Support Cognitive Function

Photo by Thomas Sanders

Changes in the brain can begin as early as two decades before symptoms of cognitive decline appear. The good news is that research indicates you can maintain your brain and retain cognitive function longer in life by following a brain-healthy diet combined with physical and mental activity and social interaction.

Supporting Brain Health Through Diet

A brain-healthy diet encourages good blood flow to the brain, is low in fat and cholesterol and includes vibrant foods rich in antioxidants. Like the heart, the brain needs the right balance of nutrients to function well. Executive Home Care of North County San Diego suggests that there is a a variety of foods and tips which help to maintain brain health. Our in-home caregivers can help with menu planning and cooking to emphasize a brain-healthy diet. They can schedule a weekly trip to the Farmer’s Market as a fun outing as well as the best way to find fresh seasonal fruits and vegetables.

Eat in Moderation

Eat in moderation; increase intake of protective foods that may reduce the risk of heart disease and stroke and protect brain cells.

Limit Unhealthy Fats

Avoid artery-clogging saturated fats and cholesterol that can put you at higher risk for Alzheimer’s disease. Stay away from trans-fat and stick with mono-and polyunsaturated fats such as olive oil or avocado oil that is very good for you. Choose to bake or grill and not to fry. But when you fry, use Canola oil which is cholesterol free. Also, when eating something like chicken, it is okay to grill it with the skin on to keep the meat moist but remove the skin before serving and eating.

Eat Antioxidant-Rich Vegetables

Eat dark-skinned fruits and vegetables have the highest levels of naturally occurring antioxidants, these include kale, spinach, Brussel sprouts, alfalfa sprouts, broccoli, beets, red bell pepper, onion, corn and eggplant. Celery is also a great source of antioxidants. Garlic also plays an important role in healthy eating. Chinese dishes have a lot of ginger and garlic, both of which makes them more healthful.

Choose Vibrant Fruits

Choose vibrant antioxidant-rich fruits. Select from plums, prunes, raisins, blueberries, blackberries, strawberries, raspberries, oranges, red grapes and cherries. Take advantage of seasonal produce such as cherries and berries.

Include Omega-3 Rich Fish

Cold water fish containing beneficial omega-3 fatty acids are the best. Eat halibut, mackerel, salmon, Lake trout and sardines. Consider eating salmon and other fresh fish on a weekly basis.

Add Nuts for Vitamin E

Eat nuts such as almonds, pecans and walnuts are a good source of vitamin E, an antioxidant. Nuts can be a good substitute for people who need omega 3 but do not like the taste of seafood.

Supplements That Support Brain Health

Not all food experts mention supplements, but supplements which are especially supportive of brain health are vitamin E, or vitamins E and C together, vitamin B12 and folate. These may be important in lowering your risk of developing Alzheimer’s. A brain-healthy diet will help your body use these vitamins effectively and remember for the best absorption, always take vitamins with food. You should check with your medical provider about which vitamins and how much are safe for you.”

Lifestyle Habits That Protect the Brain

Finally, Doctors advise that we should increase servings of vegetarian options such as tofu and eggplant dishes, doctors also encourage regular physical fitness to keep the body moving while we maintain brain health. It turns out that they are both equally important. Call 760-585-4898 for more information or visit us at EHC North County San Diego.