Take care of your brain health by eating well.

Have you ever walked into a room and forgot what you came in to do? Or maybe lately you’ve been struggling to remember the names of people you’ve met the day before. So paiseh right? Don’t worry, you’re not alone – mild memory loss is a perfectly normal part of aging. No need to kancheong just because you misplaced your glasses or can’t remember where you parked the car.

That said, there are some things you can do to keep your brain from declining, like eating more nutritious foods to boost your brainpower! After all, we are what we eat, right? Eating a wide variety of healthy foods from various sources can help to give your brain the nutrients it needs, and keep memory problems from happening earlier than they should. 

Check out the list below for a selection of ingredients and meal options that seniors can try.

Salmon (it’s pronounced sam-uhn, not sal-mon ok)

Rich in omega-3 fatty acids like docosahexaenoic acid (DHA), salmon is great food with multiple benefits to include in any senior’s diet. As the most abundant fatty acid in the brain, high levels of DHA in the blood can help your brain operate more clearly and efficiently. Conversely, low levels of omega-3 have been linked to a smaller brain volume and declining mental function. Other cold-water fishes like sardines, tuna and halibut also contain high amounts of omega-3; substituting them for meat a few times a week can help to slow down mental degeneration.

Walnuts (they look like brains so they must be good for your brain hor?)

A handful of walnuts is not only a good alternative to sugary snacks, but also gives you a good dose of Vitamin E. According to the Alzheimer’s Research Center, Vitamin E works to trap free radicals that can cause significant brain cell damage, and help to lower the risk of developing Alzheimer’s disease. Walnuts are also rich in other nutrients essential for good brain health, including omega-3 fats (again!), biotin, manganese, and copper.

Avocados (not just for young hipsters, hor)

In recent years, avocados have gained popularity as an ingredient in many dishes, and not without reason. Other than their creamy texture and unique flavour, avocados are packed with vitamins that help keep the brain healthy. These include Vitamin K, which has been known to effectively prevent blood clots in the brain, and Vitamins B and C that lower oxidative stress. Avocados are also loaded with mono-unsaturated fats which help to promote healthy blood flow, and folate that lowers the risk of stroke.

Berries (berry good for the brain one!)

Darker berries like blueberries, cherries and blackberries contain many antioxidants that can help lower oxidative stress. They are a rich source of anthocyanins and other flavonoids that have proven to be effective in improving memory functions. High in Vitamin C and fibre, berries are a great addition to cereal or oatmeal – or even eaten as a snack on its own! While fresh berries will often give you the highest nutritional value, you can also opt for the convenience of dried and frozen berries, if they fit your eating habits better.

Broccoli (looks like a tiny tree, so cute lah!)

It’s common knowledge that eating more greens and vegetables is good for your health. However, not all vegetables deliver the same levels of nutrients! Cruciferous vegetables like broccoli are an excellent source of Vitamin K (1 serving delivers over 100 percent of your recommended daily intake) and choline, which helps to detoxify the body and improve your memory. Broccoli is also rich in plant compounds like antioxidants that strengthen your immunity and lower your risk of infections. Other cruciferous vegetables like cabbage, kale and dark, leafy greens are also beneficial additions to your diet. Spinach in particular is high in folic acid, which helps to prevent dementia, especially in women.

Give your brain a boost

Eating a brain-boosting diet can have many benefits for the entire body. Beyond eating well, it’s important to adopt a healthy lifestyle to optimise your brain function, like getting enough sleep and exercising regularly.