As we age, it’s natural for our bodies to slow down and our brains to lose some of their sharpness. But that doesn’t mean we have to accept mental decline as an inevitable part of getting older! In fact, recent studies have shown that certain foods and supplements can boost brain function in seniors, helping them stay alert, focused, and engaged with the world around them.
Common Brain Health Foods for Seniors
A diet rich in certain nutrients has been shown to boost brainpower and protect cognitive function. Here are some common brain-healthy foods that are often found in care facilities’ dietary offerings:
Oats
Oats are whole grains packed with fiber, which has been linked to better cognitive function. They also contain beta-glucan, a type of soluble fiber that can improve blood sugar control and cholesterol levels – both of which are risk factors for cognitive decline.
What Can You Eat That Contains Oats?
1. Oat and Berry Breakfast Bowl: Start the day with a nutritious breakfast bowl made with oats, berries, and chia seeds. This is a great way to get some fiber and antioxidants into your system first thing in the morning.
2. Oatmeal Pancakes: These pancakes are a delicious and easy way to get your oats fix. They can be enjoyed plain or topped with fruit or syrup.
3. Banana Bread Oatmeal: This comforting bowl of oatmeal is made even better with the addition of banana bread on top. It makes for a filling and satisfying breakfast or snack.
4. Blueberry Oat Muffins: These muffins are packed with healthy ingredients like oats, blueberries, and yogurt. They make for a great on-the-go snack or breakfast option.
Blueberries
Blueberries are loaded with antioxidants, which have been shown to protect the brain from damage caused by free radicals. They also contain flavonoids, compounds that can improve blood flow to the brain and enhance cognition.
Some Blueberry Suggestions
1. Berry Smoothie: Blend ½ cup of mixed berries (strawberries, blueberries, raspberries) with ¼ cup of almond milk, 1 tablespoon of honey, and 1 tablespoon of flaxseed oil.
2. Trail Mix: Combine ¼ cup each of almonds, walnuts, and dried blueberries and cranberries with 2 tablespoons of dark chocolate chips.
3. Yogurt Parfait: Layer ¼ cup of yogurt, ½ cup of fresh berries, and 2 tablespoons of granola in a jar or glass.
Salmon
Salmon is an excellent source of omega-3 fatty acids, which are essential for maintaining brain health. Omega-3s have been shown to promote cognitive function, reduce inflammation, and protect the brain from age-related damage.
A Few Salmon Suggestions
-Salmon and vegetable stir-fry: This dish is full of healthy fats, vitamins, and minerals. It’s easy to make and can be tailored to each person’s taste.
-Salmon burgers: A twist on the classic burger, these salmon patties are flavorful and satisfying. Serve them on a whole wheat bun with avocado or your favorite condiments.
-Salmon tacos: Another fun way to enjoy salmon, these tacos are perfect for a light meal or snack. Fill them with shredded cabbage, diced tomatoes, and a dollop of yogurt or sour cream.
Eggs
Eggs are a good source of choline, a nutrient that has been linked to improved memory and learning ability. They also contain protein and vitamin B12 – both of which are important for healthy brain function.
What Can You Eat That Contains Eggs?
Eggs Florentine: This dish is made with poached eggs, spinach, and cheese. It’s a great source of protein and antioxidants, which are both good for brain health.
-Egg Salad: This classic recipe is a great way to get some healthy fats into your diet. Eggs are also a good source of omega-3 fatty acids, which are known to be beneficial for brain health.
-Scrambled Eggs: Scrambled eggs are a quick and easy meal that provides plenty of protein.
Other Suggestions: Nuts and Chocolate Servings
Nuts and chocolate are two additional snacks that can be considered for improving seniors’ cognitive function.
A nut butter sandwich can be an awesome suggestion. Spread your favorite nut butter (almond or peanut butter) on whole wheat bread and top with sliced bananas or berries. If you want to go even further, make sure to eat walnuts daily. Walnuts have a high concentration of DHA (an Omega-3 fatty acid), which has been shown to prevent or reduce age-related cognitive decline. Fortunately, they are very versatile, and pair well with may other foods.
Dark chocolate is another excellent choice for seniors because it contains more cocoa flavanols than other types of chocolate. Cocoa flavanols are a type of antioxidant that has been shown to improve cognitive function. When choosing dark chocolate, look for an option that contains at least 70% cocoa.
Supplements That Can Help Memory and Concentration
Some of the best supplements for memory and concentration include:
– Omega-3 fatty acids: These essential nutrients help to support brain health and improve cognitive function. They can be found in fish or algae oil supplements or in foods such as sardines, anchovies, and other oily fish.
– B vitamins: B vitamins are important for energy production and nervous system health. They can be found in supplement form or in foods such as whole grains, eggs, dark leafy greens, and nuts.
– Acetyl-L-carnitine: This amino acid helps to protect the brain from age-related damage and improves cognitive function. It is available in supplement form or in certain foods such as red meat and poultry.
By following these healthy habits, you can help keep your mind sharp as you age. Creating a healthy lifestyle for yourself while living in an assisted living facility such as Courtyard Gardens will not only improve your mental health but can also lead to a longer and happier life.
