Feeding the mind as you age

There is no denying the fact that as we age, our body changes. Our hair turns grey and we get a few wrinkles. On the inside, we lose muscle and bone and gain fat, our vision and hearing decline, heart and kidneys don't work as well and we lose brain cells. 

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There is no denying the fact that as we age, our body changes. Our hair turns grey and we get a few wrinkles. On the inside, we lose muscle and bone and gain fat, our vision and hearing decline, heart and kidneys don’t work as well and we lose brain cells.

Learning and memory begin to decline once we hit our 70s and other mental disorders like dementia can set in too. While these changes might seem an inevitable part of ageing, the good news is a healthy diet can help keep your body young and your mind sharp.

Research shows that a diet high in refined carbohydrates such as sugar promotes inflammation and oxidative stress, affecting your brain’s ability to operate optimally and can even worsen the symptoms of mood disorders such as depression. Eating too much saturated fat can impair your brain’s ability to learn and form new memories, while also decreasing the brain’s ability to fight the formation of Alzheimer’s-linked brain diseases.

But, you can preserve your brain health as you age by including a wide variety of whole foods including fruit, vegetables, legumes, whole grains, plant-based oils and oily fish.

To help keep your mind sharp into your 70s and beyond, make sure you include these top 10 brain-boosting foods;

1. Blueberries: Blueberries are rich in antioxidant polyphenols, which help fight against premature ageing at a cellular level by reducing inflammation. In fact, research shows the antioxidants in blueberries help neurons in your brain communicate, and reduce the effect of age-related declines in cognitive function.
2. Salmon: Seeing as our brain is 60 per cent fat, it’s no surprise that the fats you eat can affect your brain health. Healthy omega-3 fats like those found in salmon can help to control inflammation and oxidation, protecting the brain from age-related cognitive decline. Research shows that eating fish at least once a week can lower the risk of developing dementia by 40 per cent. Upping your intake to two or three serves each weekly will protect your brain even further. 
3. Avocado: Avocado is rich in healthy monounsaturated fats that promote healthy blood flow in the brain. Avocado also contains vitamin C, folate, vitamin E and copper, all of which play a role in keeping the brain functioning at its best. Avocado is extremely versatile – enjoy it spread on toast, tossed through your salad or mixed into your favourite smoothie.
4. Broccoli: Broccoli is rich in folate and vitamin K. Folate helps ward off Alzheimer’s disease, while vitamin K helps to strengthen cognitive abilities. A recent study found that women who had eaten more vegetables (cruciferous varieties like broccoli) and leafy greens over their lifetime performed better on cognitive function tests than women who ate less. Make sure you add broccoli to your weekly shopping list.
5. Eggs: Eggs are a versatile food that pack a nutritional punch – they’re rich in protein, vitamin B12, iron, vitamin E, selenium and choline. Choline in particular is important for cognitive function and memory, with choline deficiency in the elderly being linked to poor cognitive function. Eggs are also a source of vitamin D and low levels of vitamin D in older adults have been associated with cognitive decline.
6. Leafy greens: Leafy greens like spinach, rocket, kale, silverbeet and collards pack a nutritional punch. They’re filled with brain-loving nutrients such as folate and flavonoids, and eating just one serve per day (half a cup cooked or one cup raw) has been associated with slowing age-related mental decline. You can enjoy the mental benefits simply by adding kale to your frittata and rocket to your salad.
7. Whole grains: Whole grains like rye, quinoa, oats and barley contain carbohydrates, which are the primary source of fuel for your brain. Whole grains are rich in fibre and many have a low glycaemic index, making them a great choice for providing a steady source of fuel for the brain and body. Start your day with oats and end it with a barley risotto.
8. Sweet potato: Rich in beta-carotene, sweet potato is another vegetable that may benefit the brain and memory. Beta-carotene is an antioxidant and research shows it can slow down the damage to brain cells by reducing inflammation. Eating more antioxidant-rich foods can increase feel-good chemicals in your brain, improving mood.
9. Yoghurt: Yoghurt contains probiotics, live beneficial bacteria that influence mood, behaviour and brain health. Probiotics have been found to suppress immune reactions in the body, reduce inflammation in the brain, reduce anxious states and boost feelings of happiness. That’s a lot of health benefits in a little tub.
10. Extra-virgin olive oil: Part of the Mediterranean diet, extra-virgin olive oil has been found to protect against cognitive decline. According to researchers, the consumption of extra-virgin olive oil protects memory and learning ability and reduces markers of Alzheimer’s disease. So make sure you always keep a bottle of extra-virgin olive oil in your cupboard.

Originally published as Feeding the mind as you age