Memory decline is a common complaint as we move through the aging process. The typical 60-year-old is not as sharp mentally as they were in their 40s. That said, some people do age slower than others. There are 80 year old's with the mind and body of people decades their minor. There are 70 year old's who can easily match wits with 40 year old's.
Would you like to put the brakes on brain rot? You can, simply by adding a handful of "Super Brain Foods" to your daily diet. The "You are what you eat" adage most definitely applies to mental function. To slow the aging process and provide continued brain strength, an anti- oxidant, nutrient rich diet will keep your body and brain functioning at more youthful levels.
"Oxidative damage" is the most common blame for brain decline. The brain is highly sensitive to oxidative, free radical damage. Foods high in anti oxidants counter that damage and protect the brain. "Brain starvation" is another common cause of mental decline. The brain is the greediest organ in your body and its dietary requirements are high. Feed the brain with the protective nutrients it needs and it will perform better.
If you want to slow down the hands of time and boost your brain's ability to retain and recall information, grab a handful of blueberries and read on. The following list of foods are shown to boost brain power;
Blueberries: - Studies show that diets rich in berries, and most specifically blueberries, greatly improves motor skills and learning capacity. Research also shows that blueberries help reduce the effects of age-related conditions such as Alzheimer's disease and dementia and protect the brain from oxidative stress. The most interesting news is that blueberries not only slow brain decline, they can actually reverse it and improve memory. Wild Blueberries, with regular blueberries behind that, are shown to have the highest antioxidant capacity per serving. Cranberries, blackberries, raspberries and strawberries are also extremely high in brain-boosting benefit. **Recommendation: Add at least 1 cup of fresh or frozen blueberries or other berries a day to your diet.
Wild Salmon: - Salmon and other deep,cold-water fish are rich in omega-3 essential fatty acids. Omega-3s are essential for brain function and also contain anti- inflammatory substances. Other oily fish that provide the benefits of omega-3s are sardines and herring. **Recommendation: Add a 4-ounce serving of salmon or other Omega-3 rich fish to your diet two to three times a week.
Citrus Fruits and Colorful Vegetables: - Because of their antioxidant properties, citrus fruits and colorful vegetables are high on the list of "brainy" foods . The more colorful the better. Brightly colored yellow, orange, red, purple and green fruits and vegetables are antioxidant rich. Go for orange with carrots, apricots, cantaloupe, mango, papaya and oranges. Blueberries, blackberries, prunes, red grapes and eggplant add a blue/purple hue to your plate. Add red to your diet with cherries, tomoatoes and red pepper. The best antioxidant source of green vegetables are found in the dark green vegetables - spinach, kale, romaine lettuce, brusell sproats, broccoli. **Recommendation: As many colorful vegetables as you can, with an absolute minimum of five servings daily. Since colorful fruits are higher in calories, add two to four servings daily to your diet.
Avocados: - In promoting brain health, avocados are almost
as powerful as blueberries . It is true that the avocado
is a fatty fruit, but it's a monounsaturated fat, which
contributes to healthy blood flow. Healthy blood flow
equates to a healthier brain. **Recommendation: This is
another high calorie "Less is More" food. Just 1/4 to 1/2
of an avocado daily will do the trick.
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