Enjoy good brain health as you age with the right foods

By November 4, 2019 Health & Nutrition


While most of us at some time or the other have modified our diet to include foods that help various parts of our body. But most of us wouldn’t have associated diet with brain health. However research studies indicate diet can boost your brain function and help you prevent many cognition disorders. The right foods can boost your alertness, cognition function, memory power, decision-making ability, bring down your mental response time and improve mood. Check out more about the nutrients and foods that are good for yoir brain health. Team RetyrSmart

Enjoy good brain health as you age with the right foods

Proper nutrition can make a lot of difference to your overall well-being and especially your brain health. Read on to know what foods you can add to your diet to get optimum benefits


The above-mentioned study narrowed in on a few of the essential nutrients for brain health. Let us take a look at the nutrients that they focussed on and where it can be sourced from.

Omega 3 fatty acids – Seafood, walnuts, Brussels sprouts

Omega-6 fatty acids – Flaxseed, pumpkin seeds, pine nuts, pistachios

Lycopene – This is what gives a vivid red hue to tomatoes, watermelon and a few other fruits and vegetables

Alpha- and beta-carotenoids – This is what makes sweet potatoes and carrots orange

Vitamin B – Almonds, sunflower seeds, legumes, dark leafy vegetables

Vitamin D – Sunshine and a few foods like cheese and egg yolks


A good diet is important for overall health. And, a healthy balanced diet is essential for brain health. You must add essential nutrients to your diet to boost cognition and for better brain efficiency. Let us take a look at some foods that you can add to your daily diet.


Vegetables are a must if you want to be healthy. Leafy green vegetables like spinach and kale can have an amazing effect on the brain. They contain antioxidants and nutrients that protect and improve brain health. Leafy greens are also rich in Vitamins A, C, and K. These offer protection against the damages of free radicals, improve brain power and boost cell health. These are also rich in folate, lutein, potassium and iron, which again are good for your brain.

Sea food

Fatty fish contains omega-3 fatty acids like DHA. These are important for brain health. Add salmon and tuna to your diet. It will stimulate brain cell growth, improve mood, and reduce stress. It can also bring down your risk of dementia and related disorders.


An egg a day can keep brain disorders away. They are a rich source of choline, healthy cholesterol, antioxidants and protein. These nutrients stimulate the brain’s neurotransmitters and improve brain function. It also rejuvenates brain cell membranes and strengthens the cells of the brain.

Olive Oil

This is a good source of polyphenols, which offers protection to your brain. It also contains antioxidants that boost brain function and reduce the risk of any disorders related to the brain including depression and dementia as well. It has anti-inflammatory properties and can make you a healthier person. You can use olive oil for cooking. You can also drizzle it over salads.


Eat a lot of almonds and walnuts. They are packed with omega-3 fatty acids and lean protein. These are good for brain cells and better cognitive function. These nuts also contain antioxidants and vitamin E. It protects the brain and reduces the risk of dementia.


This is rich in omega-3 fatty acids, iron and lean protein. An iron-rich diet is necessary for memory, attention span and learning ability. Include a lot of edamame, tofu and soy-based protein to boost your brain cells, memory, cognitive function and learning ability.

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