Blueberries. ”Brainberries” Researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age related conditions such as Alzheimer’s disease or dementia. Studies have shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats. Recommended: 1 cup of blueberries a day.
Wild Salmon. Deep water fish, such as salmon, are rich in Omega-3 essential fatty acids, which are essential for brain function. Wild Salmon especially because of its cleanliness and the fact that it is in plentiful supply. Omega-3s also contain anti-inflammatory substances. Other oily fish that provide the benefits of Omega–3s are sardines and herring. Recommended: 4 ounce serving 2-3 times a week.
Nuts and Seeds. Nuts and Seeds are a good source of vitamin E, and correspond with less cognitive decline as you get older. Add one ounce a day of either walnuts, hazelnuts, brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seeds, and un-hydrogenated nut butter such as peanut butter, almond butter, and tahini. Raw or roasted doesn’t matter, although if you are on a sodium restricted diet, buy unsalted nuts.
Avocados. Avocados are almost as good as blueberries in promoting brain health. The avocado is a fatty fruit, but it’s a monounsaturated fat, which contributes to healthy blood flow, and healthy blood flow means a healthy brain. Avocados also lower blood pressure and, as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. Recommended: 1/4-1/2 of an avocado to one daily meal as a side dish.
Whole Grains. Whole grains, such as oatmeal, whole grain breads, and brown rice can reduce the risk of heart disease. Every organ in the body is dependent on blood flow. If you promote cardiovascular health, you’re promoting good blood flow to each organ system, which includes the brain. Recommended 1/2 cup grain cereal, 1 slice of whole grain bread, 2-3 times a day.