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Foods That Improve Memory and Concentration as You Age

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As you age, some memory decline is a natural part of the process. But did you know that eating certain foods could actually help minimize memory loss and reduce your risk of chronic diseases such as diabetes, cardiovascular disease or hypertension?

By incorporating the right foods into your diet now, you can reap the benefits well into your retirement years. Plus, eating a healthy diet is a good habit to get into at any age. Read below for some super foods for brain health and heart health.

The Best Foods For Brain Health

It’s not uncommon to have appetite changes as you age. In general, seniors should be reaching for fresh fruit, veggies and whole grains. By avoiding prepackaged and processed foods – which are high in sodium, additives, cholesterol and fats – you can get in the habit of always eating clean and improving heart health.

But, aside from just generally healthy eating habits, there are some super foods that have been shown to improve brain health. On your next trip to the grocery store, reach for some of these foods shown to improve memory, concentration and brain function:

  • Oily and Fatty Fish – A good source of omega-3 fatty acids, oily fish can help improve the structure of the brain and boost overall brain function. Omega-3s can be found in salmon, tuna, herring and mackerel, as well as in the form of vitamins.
  • Dark Chocolate – Just another reason not to ignore your sweet tooth. Dark chocolate has cacao flavonoids that seem to be good for the brain. In moderation, dark chocolate may improve brain plasticity, which is crucial for learning.
  • Berries – Similar to dark chocolate, many berries contain flavonoid antioxidants. Reach for strawberries, blackberries, blueberries and mulberries as they are the most antioxidant-rich choices.
  • Nuts and seeds – Similar to fatty fish, nuts and seeds are high in omega-3 fatty acids and antioxidants. Sunflower seeds, almonds and hazelnuts have the highest amount of vitamin E and are a great snack option to promote brain health.
  • Avocados – Eating foods high in monounsaturated fats can help reduce blood pressure and support brain health. Avocados are an easy choice for healthy unsaturated fats along with almonds, soybeans, fish and walnuts.
  • Eggs – Eggs are an excellent source of vitamin B-6, B-12 and folic acid. Not to mention, they make a great breakfast option! Research has shown that these vitamins can help with brain shrinkage and cognitive decline.

The key is to just enjoy everything in moderation. By incorporating some of these brain-healthy foods into your regular diet, you can do your part to help to fight age-related memory loss, improve energy, and improve heart health all at the same time.

If you’d like more information about vitamins and supplements that can support brain health, check out our post, Vitamins for Brain Health. 

Living a Healthier Lifestyle at Peregrine Senior Living

Sometimes it’s challenging to eat healthy when living alone. Did you know that Peregrine Senior Living offers a fine dining experience to meet the nutritional needs of residents? It is our goal to help our memory care residents live a healthier, more fulfilling lifestyle. We encourage you to learn more about our philosophy and to schedule a tour of one of our communities near your loved one.

Written by
Stephen Sarsfield Bowman

More Articles By
Stephen Sarsfield Bowman

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