Top 5 Brain Foods for Longevity: How to Keep Your Mind Sharp and Healthy

April 19, 2023

Published: April 19, 2023

Updated: April 27, 2023

It’s no secret that what we eat affects our bodies. But what you may not know is that what we eat also affects our brains. The foods we eat have a direct impact on how well our brains function, both in the short-term and long-term. In this blog post, we will discuss five of the best brain foods for longevity. These foods will help keep your mind sharp and healthy as you age!

Brain health foods

1) Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are packed with omega-three fatty acids. These nutrients are essential for brain health and have been linked to a lower risk of dementia and Alzheimer’s disease.1

Fatty Fish

2) Dark Leafy Greens

Dark leafy greens such as spinach and kale are rich in vitamins and minerals that are important for brain health. These greens also contain antioxidants that can protect the brain from damage.2

Leafy greens

3) Pumpkin Seeds

Pumpkin seeds are a good source of zinc, a mineral that is important for cognitive function. Pumpkin seeds also contain omega-three fatty acids and antioxidants.1,3

Pumpkin seeds

4) Blueberries

Blueberries – and in fact, all berries – are a powerhouse of nutrients for the brain. They contain vitamins, minerals, and antioxidants that can help improve memory and protect the brain from damage.4

Blueberries

5) Himalayan Tartary Buckwheat

Himalayan tartary buckwheat is a relatively new addition to the list of brain foods. This ancient grain is rich in nutrients that are important for cognitive function, including magnesium, iron, and zinc. Himalayan tartary buckwheat also contains a compound called calcium D-glucarate, which has been shown to protect the brain from damage.5

Buckwheat

These are just a few of the best brain foods for longevity. By including these foods in your diet, you can help keep your mind sharp and healthy as you age!

Want to learn more? Take charge of your health and longevity with Kyla’s Longevity program! Our expert team, including a registered dietitian, provides comprehensive support on your journey to living a long, healthy life. Discover your personalized nutrition and wellness plan tailor-made for you today!

References

  1. Omega-3 fatty acids: An essential contribution. The Nutrition Source. Published September 18, 2012. Accessed April 27, 2023. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
  2. Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018;90(3):e214-e222. doi:10.1212/WNL.0000000000004815
  3. Portbury SD, Adlard PA. Zinc signal in brain diseases. Int J Mol Sci. 2017;18(12). doi:10.3390/ijms18122506
  4. Subash S, Essa MM, Al-Adawi S, Memon MA, Manivasagam T, Akbar M. Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural Regen Res. 2014;9(16):1557-1566. doi:10.4103/1673-5374.139483
  5. Zhu F. Chemical composition and health effects of Tartary buckwheat. Food Chem. 2016;203:231-245. doi:10.1016/j.foodchem.2016.02.050
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