After 50: 10 Best Foods for Brain Health

As we age, our brains undergo many changes, and age-related cognitive decline is common. However, some individuals can experience severe changes and neurological diseases such as Alzheimer’s and dementia. Although many factors affect mental health as we age, following a diet that promotes brain health is a useful way to slow cognitive decline and prevent disease

The natural process of aging slows down your brain, reduces blood flow, and causes inflammation, all of which can affect mental health In fact, the average of every three Americans over the age of 70 two out of every two will have a mental disorder.

When you are in your 50s, it is the perfect time to develop a brain-healthy eating plan and work on healthy routines. “Maintaining brain health beyond age 50 is critical for both wellness and longevity,” says Lauren Manneker, MS, RDN. "Engaging in regular exercise, adopting a nutrient-dense diet and participating in mentally stimulating activities are all effective strategies."

For a brain-healthy diet after 50, Manakar recommends a diet rich in fruits, vegetables, lean proteins and healthy fats while providing the nutrients needed for brain health

Research has shown that many foods can support mental and brain health, and some are even linked to preventing Alzheimer's disease or dementia If you want to learn about specific brain-healthy foods to eat after age 50 to check out the 6 best foods to spoil.

1. Blueberries:

Blueberries are rich in antioxidants and flavonoids, which can protect the brain from oxidative stress and inflammation, potentially slowing brain aging. They may also improve memory and cognition.

2. Pomegranate:

Pomegranate contains compounds that benefit the aging brain and may help reduce inflammation and restore cellular function.

3. Oranges:

Oranges and orange juice are rich in flavonoids, which are associated with reducing inflammation and improving brain function. Oranges are also a source of folate, which may impact brain health.

4. Walnuts:

Walnuts contain polyphenols and healthy fatty acids that play an important role in cognitive health. They can help prevent oxidative stress and inflammation and improve heart health, which is crucial for proper brain function.

5. Salmon:

Salmon is rich in omega-3 fatty acids, which are linked to better brain health, cognitive function, and a lower risk of developing Alzheimer's disease. Salmon also contains vitamin D, which benefits cognition and brain health.

6. Leafy greens:

Vegetables such as kale, spinach, arugula, and bok choy contain folate, vitamin K, lutein, and beta-carotene, all of which have been linked to lower cognitive function. A study published in Neurology even found that just one serving of green vegetables per day slows down age-related cognitive decline.

7. Eggs:

Eggs are not only good for their protein content, but they are also one of the highest choline foods you can eat. Choline is essential for improving mood and memory function. A 2021 study published in Behavioral Neurology found that increasing dietary choline reduces the risk of low cognitive function in the elderly. A recent report from Frontiers in Aging Neuroscience confirms that choline may help delay cognitive decline in the elderly.

8. Broccoli:

Broccoli contains vitamin K linked to better brain health, and sulforaphane, which has been linked to brain benefits. A 2020 study found that participants aged 75 to 92 saw a positive correlation between vitamin K intake and their cognitive function.

9. Sardines:

Canned sardines are full of omega-3 fatty acids, which have been linked to better brain health, especially in middle-aged adults. Sardines also contain 48% of your daily value of vitamin D, which can help improve mental health as you age.

10. Turmeric:

Curcumin, the main active ingredient in turmeric, has been shown in various animal studies to protect against the development of Alzheimer's disease. Curcumin may also be useful for reducing amyloid plaque, which is linked to the development of Alzheimer's disease. Other studies have shown that curcumin can help fight oxidative stress and inflammation associated with age-related cognitive decline, making this a valuable contribution to improving your brain health as you age.