Brain Food: Nutritional Support for Cognitive Wellness
From early on, we are taught that balanced nutrition is a necessary element for maintaining good health. That remains constant throughout each stage of life. As we get older, we learn how specific foods can provide nutritional support for cognitive wellness and mood regulation. And for seniors in particular, these added benefits can be especially important. In honor of National Nutrition Month, we wanted to highlight some brain foods you can incorporate into your diet to help boost memory and improve mood.
Senior Nutritional Needs
Older adults need a nutrient-rich diet for overall wellness. Nutritious foods are important for:
- Maintaining energy
- Combating age-related changes
- Battling illness and infection
- Preventing or managing chronic diseases
A proper, balanced diet for seniors should include lean proteins, whole grains, and a variety of colorful fruits and vegetables. These foods provide essential vitamins and nutrients that seniors need to stay healthy as they age. Consider focusing on:
- Proteins for strength and muscle
- Fiber to lower cholesterol and aid in digestion
- Calcium and vitamin D for strong, healthy bones
- Vitamin B12 to maintain cognitive function and prevent nerve damage
Brain-Healthy Diet
In 2015, a team of doctors and medical professionals developed the MIND diet in an effort to promote brain health and prevent cognitive decline—or at least slow its effects. A result of their anti-aging study, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet combines two types of diets:
- The Mediterranean diet, a plant-based diet that limits processed foods, sugar, and red meat in favor of fruits and vegetables, whole grains, beans, and nuts
- The DASH diet, focused on lowering blood pressure and cholesterol by limiting saturated fats and sodium and promoting fruits, vegetables, lean protein, low-fat dairy, and whole grains
Research has shown that by concentrating on brain-healthy, nutrient-dense foods, the MIND diet can potentially reduce the risk of developing Alzheimer’s by more than 50 percent.
Memory and Mood Foods
A balanced diet, of course, provides the essential elements needed for optimal physical and mental health. Many dietary options are better than others at supporting key aspects of wellness requirements as those, too, change with age.
To help maintain cognitive function and promote mood regulation, be sure your meals include:
- Omega-3 fatty acids for brain and heart health as well as memory support. Found in salmon, tuna, walnuts, and flaxseeds.
- Complex carbohydrates and fiber for heart health and sustaining energy without mood swings. Found in whole grains, starchy vegetables, leafy greens, and beans.
- Vitamin B for energy production and brain and nerve cell function. Found in fish, poultry, nuts, and leafy greens.
- Antioxidants, to protect the brain from oxidative stress and reduce the risk of Alzheimer’s. Found in fruits and vegetables, nuts, grains, coffee, and dark chocolate.
- Fermented foods, such as yogurt, sauerkraut, and pickles, for gut health and mood regulation.
Nutritious Foods in Our Communities
At our Southview Senior Communities, we create warm, welcoming environments to ensure residents live their best lives. And we understand the ways in which nutrition affects and benefits our residents. That’s why we have trained chefs working onsite to prepare nutrient-rich lunches and dinners every day. They carefully incorporate many of the brain foods listed above when planning hearty dishes to support cognitive function, heart health, and overall wellbeing.
Learn more about the dining options and other amenities in our comfortable communities by scheduling a tour at the location nearest you.
