Superfoods are a category of food that is rich in disease-fighting nutrients and can potentially prevent chronic diseases. What makes superfoods super is their ability to fight disease and reduce the risk of chronic illnesses like heart disease, diabetes, cancer, and many more.
Brain health often comes with aging, leaving many people powerless to keep their brains healthy as they age. However, brain health is an area where superfoods have been found to have a significant impact.
Reducing the risk for Alzheimer’s disease and other conditions related to declining brain function can be achieved by eating the right amount of superfoods regularly. Here are six superfoods for brain health you should be eating:
Beans
Beans are a superfood you don’t often hear about because they aren’t usually thought of as a superfood but should be. Beans are a great source of plant protein, fiber, and minerals such as manganese and folate – a type of B vitamin that helps the body produce new cells and repairs DNA damage.
An extensive review of studies from 2016 found that consuming beans regularly was associated with a lower risk of cognitive decline among older adults. This study found that eating three servings (1 cup) of beans a week is associated with a 12% lower risk of cognitive decline.
Another study from 2017 found that consuming beans regularly was associated with a 10% lower risk of cognitive decline among older adults. Beans have also been found to improve blood flow to the brain and may help reduce the risk of stroke.
Blueberries
Blueberries are a superfood that has many benefits for health, including brain health. Blueberries are rich in anthocyanins, and flavonoid compounds have anti-inflammatory and antioxidant effects on the body. Anthocyanins have positively impacted memory, learning ability, and mood.
An extensive review of studies from 2016 found that consuming blueberries regularly is associated with a lower risk of cognitive decline and the development of Alzheimer’s disease among older adults. This study found that consuming blueberries periodically is associated with a 26% lower risk of cognitive decline and the development of Alzheimer’s disease.
Another study from the same year found that blueberry juice is associated with a lower risk of cognitive decline among older adults. It is not clear how blueberries can improve brain health, but it is clear that blueberries are a superfood that should be eaten regularly for brain health.
Dark Leafy Greens
Dark leafy greens are a superfood rich in vitamins A, C, E, K, and B, such as folate, niacin, and riboflavin. Dark leafy greens are also a great source of minerals such as iron, calcium, manganese, and magnesium.
An extensive review of studies from 2016 found that consuming dark leafy greens regularly is associated with a lower risk of cognitive decline among older adults. This study found that consuming dark leafy greens periodically is associated with a 10% lower risk of cognitive decline.
Another study from 2017 found that consuming dark leafy greens regularly is associated with a lower risk of cognitive decline among older adults. Dark leafy greens have also been found to improve blood flow to the brain and may help reduce the risk of stroke.
Oats
Oats are a superfood rich in fiber, B vitamins such as folate, and minerals such as iron, magnesium, and manganese. An extensive review of studies from 2016 found that consuming oats regularly is associated with a lower risk of cognitive decline among older adults. This study found that consuming oats periodically is associated with a 10% lower risk of cognitive decline.
Another study from 2017 found that consuming oats regularly is associated with a lower risk of cognitive decline among older adults. Oats have also been found to improve blood flow to the brain and may help reduce the risk of stroke.
Salmon
Salmon is a superfood rich in omega-3 fatty acids, proteins, B vitamins, and minerals such as iron, magnesium, zinc, and selenium. An extensive review of studies from 2016 found that consuming salmon regularly is associated with a lower risk of cognitive decline among older adults.
This study found that consuming salmon regularly is associated with a 12% lower risk of cognitive decline. Another study from the same year found that consuming salmon periodically is associated with a lower risk of cognitive decline among older adults. Salmon has also been found to improve blood flow to the brain and may help reduce the risk of stroke.
Walnuts
Walnuts are a superfood rich in antioxidants, proteins, vitamins, and minerals such as iron, magnesium, and zinc. An extensive review of studies from 2016 found that consuming walnuts regularly is associated with a lower risk of cognitive decline among older adults. This study found that consuming walnuts periodically is associated with a 23% lower risk of cognitive decline.
Another study from the same year found that consuming walnuts regularly is associated with a lower risk of cognitive decline among older adults. Walnuts have also been found to improve blood flow to the brain and may help reduce the risk of stroke.
Conclusion
A plant-based diet has many health benefits and can reduce the risk of many chronic diseases. A diet rich in superfoods can help reduce the risk of many chronic diseases, including brain diseases.
Beans, blueberries, dark leafy greens, oats, salmon, walnuts, and other superfoods are rich in fiber, vitamins, minerals, and antioxidants, which promote brain health. Consuming superfoods regularly can help reduce the risk of cognitive decline and other brain diseases.
Originally posted 2022-07-19 14:26:46.
