Consuming foods which are good for the brain will ensure the brain’s health remains optimal. What’s more, eating the right foods will also better your capacity for mental tasks like concentration and memory as you’re aging.
Our brain controls the body and ensures the heart and lungs are working optimally. It also allows us to move, think, and feel.
This is why it’s essential to consume foods that will optimize the brain’s work after the age of 50.
If you’re eager to learn how to protect your brain after blowing 50 on your birthday cake and stay sharp as much as possible, check out the list below!
Top 3 Foods for a Healthy & Functioning Brain for People Over 50
- Add luteolin-rich foods
Luteolin is an antioxidant that’s present in plants. It can keep the brain and body safe from excessive inflammation associated with pollution, stress, smoking, excessive intake of sugar and additives, and poor sleep.
You can get this antioxidant by introducing a variety of foods, veggies, and herbs. Some of the best sources of it are red endive, celery, green bell peppers, parsley, oregano, sage, rosemary, peppermint, chicory greens, broccoli, cabbage, pumpkin, carrots, kohlrabi, and extra virgin olive oil.
According to studies, luteolin helps the brain by restoring the deteriorated microglia caused by inflammation. Microglia are small brain cells that come from the same group of stem cells that transform into white blood cells.
When you have healthy microglia, your brain will age healthier because the brain can create new synapses. What’s more, these cells are known to release protective chemicals to ill neurons and help maintain you sharp and alert.
These cells are also vital in the growth of myelin, a fatty tissue that protects the nerve cells.
- Boost your BDNF
In the past, it was believed that we’re born with a limited amount of brain cells and that new ones can’t grow. However, in the early 80s, scientists came to a major discovery: a protein that encourages the growth of new brain cells.
When they put the protein into neurons in the lab, the neurons began sprouting new branches. They named it BDNF or a brain-derived neurotrophic factor. BDNF acts like a fertilizer: it strengthens memory, learning, thinking, etc. It also promotes the growth of new brain cells and ensures the current cells remain healthy and stay in good shape.
What’s more, it’s essential in the fight against inflammation and in strengthening brain plasticity and it also acts as a natural antidepressant. It will also protect the brain from neurodegenerative illnesses.
Physical exercise is one of the best methods you have to stimulate BDNF. You can do yoga, sign up for dance classes, go for long walks, do resistance training, or go for a run. Other options you have are meditation, listening to good music, intermittent fasting, and spending time with loved ones.
You can also increase the levels of BDNF levels by consuming foods rich in flavonoids. Some of them are berries, turmeric, leafy greens, prebiotics from foods like bananas, leeks, garlic, onions, etc., fermented foods, and dark chocolate.
Avoid things that cause the BDNF levels to drop down like excessive amounts of processed sugar, stress, and social isolation.
- Eggs and choline
Eggs are highly beneficial for the brain. The components they contain help strengthen cognitive function, boost mood, and enhance brain energy.
Choline, which is present in the yolks, is a precursor for acetylcholine, an essential compound for cognitive functions like focus, memory, concentration, and positive mood.
Choline also betters the absorption of fat-soluble nutrients that the brain needs like vitamins A, D, E, K1, and K2. Eggs are rich in choline and consuming two per day will provide more than half of the RDA.
Eggs are also abundant in B12, B6, and folate, nutrients the brain needs to stay sharp.
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