A healthy diet is important at any stage of life, but it is particularly important for older adults.
A poor diet can weaken an aging adult’s immune system and expose them to common illnesses. These illnesses can end-up having a disproportionate impact on aging adults compared to younger people. A lack of nutrients can also lead to fragile bones, tooth decay, and decreased brain function, which in turn affects memory.
On the other hand, a nutrient-rich diet packed with vitamins, minerals, and proteins can help boost immune defenses, alleviate common senior health concerns like constipation, high blood pressure and high cholesterol, and increase memory.
As forgetfulness increases with aging, memory can be augmented through certain nutrients. Research shows that foods containing these nutrients can help increase blood flow to the brain and sharpen brain cognition. Here are four examples:
1. Vegetables
It is true for children, and it is just as true for seniors: Eat your vegetables. Leafy green vegetables, such as broccoli, spinach, cabbage, and kale are the basis for the “Mediterranean Diet” Nutritionists are increasingly recommending this diet based on the results of studies showing a correlation with healthy blood flow, brain activity, and alertness.
2. Berries
Blackberries, blueberries and cherries, to name a few, are a rich source of anthocyanins and other flavonoids that are believed to help with memory. Berries are also rich in antioxidants and can be consumed frozen without negating their health effect.
3. Omega-3 Fatty Acids
Omega-3 fatty acids, often found in fish, have been linked to improved memory and overall brain health. One study from Vienna, Austria, indicated that adults age 55 and older with age-related memory complaints were able to cut their memory errors in half after taking omega-3 fatty acids for six months.
“The benefit is roughly equivalent to having the learning and memory skills of someone three years younger,” said Karin Yurko-Mauro, PhD, and associate director of clinical research at Martek Biosciences Corporation.
4. Nuts
Eating nuts, especially walnuts, may further improve memory and brain function. Oils and proteins found in nuts are also good for digestion.
These are just a few foods that hold significant nutritional value for aging adults. If you need more suggestions or have any questions, we encourage you to reach out to our office.
