I am 68 years old and am trying to improve my brain health. What foods are exceptionally effective for improved memory, focus, and communication acuity. I know that exercise is a must and have added walking and strength training to my daily routine. So..what should I be eating?
There are various foods that may have benefits in terms of improving cognitive performance. Omega-3 fatty acids have been associated with improved mental performance. Good sources are oily fish such as Salmon, Mackerel and Anchovies. Vegetables sources include Flax seeds, Walnuts and Chia seeds. High cocoa dark chocolate also has benefits look for 70% minimum dark chocolate. You only need to eat a couple of pieces a day to benefit. Recent studies suggests that the consumption of blueberries may be effective in improving or delaying short term memory loss. Dark leafy greens like spinach contain vitamins and minerals such as folate and vitamins E and K that can slow down the onset of cognitive delay. Green tea is a source of caffeine which boost cognitive performance but also a rich source of anti-oxidants, swap regular coffee and tea for that if you can. Ginseng tea may help boost mental performance although the evidence is weak.