Food For the Brain: Keeping Alzheimer’s at Bay



Thanks to advice from our doctors, most of us know that avoiding some foods and eating others can help ward off diabetes, hypertension and cardiovascular disease. New research shows that we can also use our diet to avoid or slow down Alzheimer’s and dementia. Even better, the best brain-boosting foods are also beneficial in improving heart health and overall well-being.

To help keep your brain young make sure that you stock up on the following foods. Best of all they are easy to incorporate into your everyday diet and taste great too!


Look for green leafy veggies that are high in B9 and folate. Spinach and kale are excellent choices. This type of vegetable can be cooked or raw, eaten alone or incorporated into salads and many recipes. Broccoli, cauliflower, brussel sprouts and other cruciferous vegetables are also good sources of folate.

Berries and Dark Skinned Fruits:

All kinds of berries are rich with antioxidants and contain lots of vitamin C and E. Dark fruits such as plums, red grapes, and cherries are also rich in these beneficial nutrients. Berries and fruit are versatile in the kitchen. They can be eaten alone, in salads, or in desserts.

Cold-Water Fish:

Fish such as salmon, halibut, tuna, and mackerel contain high amounts of omega 3 fatty acids. This nutrient has been shown to provide many health benefits including helping with arthritis, depression, and blood fats. While not yet proven, early research indicates that omega 3 fatty acids may help prevent Alzheimer’s, dementia, and age-related memory loss.

Beans and Legumes:

Beans and legumes are high in iron, magnesium, potassium, and folate. They also contain choline. Choline is a B vitamin that boosts the neurotransmitter acetylcholine.

Tree Nuts:

Almonds, cashews, walnuts, pecans and other tree nuts contain omega 3s and 6s along with folate, magnesium, vitamin E, and vitamin B6. Opt for the unsalted type, especially if you are working to control sodium.


Seeds such as sunflower and pumpkin contain zinc, choline, and vitamin E.

Bonus Items – Coffee and Chocolate:

Current research indicates that coffee can be effective in combatting Alzheimer’s disease. Chocolate, particularly dark chocolate also show promise. Both of these items contain caffeine and antioxidants which may help with memory loss due to aging.

You may be incorporating many of these into your diet already. But if not, make it a plan to eat these regularly – regardless of your age. Keeping the brain healthy and functioning optimally should be a priority for everyone!

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Posted in Senior Citizen, Senior Health

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