It turns out you can feed your mind with food in addition to knowledge. Researchers have found superfoods for the brain that are part of what’s known as the MIND diet—Mediterranean-DASH Diet Intervention for Neurodegenerative Delay.
These foods are similar to what you would eat in the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. Both diets have been shown to benefit brain and heart health. The basic advice is to eat more vegetables, fish, nuts and berries and reduce red meat, sweets, cheese, butter and margarine, and fried foods.
Top superfoods for brain health:
• Olive oil, green tea and leafy greens (broccoli, spinach and kale) contain antioxidants to fight inflammation.
• Beets, tomatoes, kale, spinach and broccoli are rich in flavanols, the chemicals responsible for the bright colors in fruits and vegetables.
• Tree nuts seem to guard against memory loss and enhance mental abilities.
• Berries are rich in antioxidants and contain phytonutrients that play a role in improving communication between brain cells.
• Fish, blueberries, grapes, coffee and dark chocolate increase the level of brain-derived neurotrophic factor (BDNF), a protein that supports the growth of new neurons.
• Black beans contain significant amounts of B9 vitamins.
To learn more, go to aarp.org/brainhealth.
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AARP is a non-partisan organization dedicated to empowering Americans 50 and older to choose how they live as they age.
