Introducing a new nutrition and culinary program, Taste of Wellness, curated by Pleasant View’s dining services provider, Culinesse. Look out for new educational articles monthly!
Article written by Christine Yob RDN, LDN and Ally Vinciguerra, MS, RDN, LDN, CSG
As we age, many of us begin to think about how we can protect our brain health and reduce the risk of Alzheimer’s disease and other forms of dementia. September is recognized as World Alzheimer’s Month, a time to raise awareness about Alzheimer’s disease, the most common cause of dementia. As the disease progresses, changes occur in the brain’s structure and function, eventually damaging and destroying brain cells.
Although no single food can prevent Alzheimer’s disease, a balanced, nutrient-rich diet can help nourish the brain and support overall cognitive health. The brain is active around the clock, even while we sleep, and requires a steady supply of energy and essential nutrients. Protein, carbohydrates, and healthy fats all play important roles in fueling the brain and supporting the body’s overall health.
Nutrients That Help Support Your Brain
Omega-3 fatty acids are healthy fats that help support the structure and communication of brain cells. They also support heart and blood vessel health, which is important because the brain depends on a steady supply of oxygen-rich blood. Good sources include salmon, tuna, trout, sardines, walnuts, chia seeds and ground flaxseeds.
Antioxidants help protect cells from damage caused by oxidative stress. Colorful fruits and vegetables are excellent sources. Berries, leafy greens, tomatoes, broccoli, peppers, citrus fruits and sweet potatoes are all great choices.
B vitamins help the body turn food into energy and support the brain and nervous system. Vitamin B12 is especially important for healthy nerve cells. Sources include whole grains, beans, leafy greens, eggs, dairy products, fish, poultry, lean meats and fortified cereals.
Healthy fats help build cell membranes and allow the body to absorb certain vitamins. Unsaturated fats found in olive oil, avocados, nuts, seeds, nut butters and fish are better choices than fats found in heavily fried foods, fatty meats, butter and shortening.
Put These Brain-Supporting Foods on Your Plate
Try including more:
- Leafy green vegetables
- Berries and other colorful fruits
- Fatty fish
- Nuts and seeds
- Beans and lentils
- Whole grains
- Olive oil and avocado
A simple brain-healthy plate includes plenty of fruits and vegetables, a source of lean protein, whole grains and a small amount of healthy fat.
Nutrition is only one part of brain health. Regular movement, adequate sleep, social connection, stress management and mentally stimulating activities can also help support memory and overall well-being.
The best way to “boost your brain power” is not through one special food or supplement. It is through a variety of nourishing foods and healthy habits practiced consistently over time.
