Mahkatop
Mahkatop — Choosing the right foods not only benefits overall physical fitness in old age but also helps maintain cognitive sharpness and prevent cognitive decline. According to research published by Harvard Medical School, certain foods are beneficial not only for the heart and blood vessels but also provide significant benefits for brain health. Here are some recommended foods:
1. Leafy Greens Leafy vegetables such as kale, spinach, collard greens, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests that these plant-based foods can help slow cognitive decline.
2. Fish Fatty fish, such as salmon, cod, canned light tuna, and pollock, are abundant sources of omega-3 fatty acids. These healthy unsaturated fats have been linked to reduced levels of beta-amyloid in the blood, a protein that forms damaging clumps in the brains of Alzheimer’s patients. It is recommended to eat fish at least twice a week. For those who do not favor fish, omega-3 supplements or terrestrial sources of omega-3, such as flaxseeds, avocados, and walnuts, can be alternatives.
3. Berries Flavonoids, natural plant pigments that give berries their bright colors, also help improve memory. A study conducted by researchers at Brigham and Women’s Hospital at Harvard found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two and a half years.
4. Tea and Coffee Caffeine in a morning cup of coffee or tea offers more than just a short-term concentration boost. A study published in The Journal of Nutrition showed that participants with higher caffeine consumption scored better on mental function tests. Caffeine may also help strengthen new memories, as found in research at Johns Hopkins University.
5. Walnuts Nuts are an excellent source of protein and healthy fats, with walnuts particularly able to boost memory. A study from UCLA linked higher walnut consumption with improved cognitive test scores. Walnuts are high in alpha-linolenic acid (ALA), a type of omega-3 fatty acid, which is also beneficial for heart and brain health.
By incorporating these foods into a daily diet, we can maintain brain health and preserve cognitive sharpness well into old age. (*)
