A large study taken over two decades determined that eating plenty of fruits and vegetables is significantly protecting from memory loss.
Researchers found that eating leafy green vegetables (e.g. spinach, kale, lettuce) berries, tomatoes (especially tomato sauce), and drinking orange juice daily are less likely to have a poor SCF score. Brussels sprouts, bell peppers and cantaloupe were also linked to a lower risk of moderate and poor SCF.
WHAT TO EAT FOR BRAIN HEALTH
Research suggests that the following foods can help maintain brain health as you age:
Leafy greens: Include these nutrient powerhouses – e.g., spinach, kale, Swiss chard, collards, rapini, arugula – in your diet at least six times a week.
Berries: Eat blueberries, blackberries, strawberries, raspberries at least twice a week and also acai berries, cherries, cranberries and pomegranate seeds. They are packed with polyphenols that fight harmful free radicals and dampen inflammation, provided significant protection against cognitive decline.
Nuts. All types of nuts help lower elevated blood pressure and LDL (bad) cholesterol and guards against Type 2 diabetes. They are also good sources of vitamin E, which is linked to a slower rate of cognitive decline.
Pulses: Kidney beans, black beans, chickpeas and lentils are packed with brain-friendly nutrients including folate and low-glycemic carbohydrates. Eating more pulses can also help lower blood pressure and cholesterol.
Fish. Oily fish such as salmon, trout, sardines and herring are plentiful in DHA, an omega-3 fatty acid essential for brain function. Eat fish twice a week.
Olive oil. A rich source of monounsaturated fat, the type that helps reduce inflammation, extra-virgin olive oil also contains phytochemicals thought to remove beta-amyloid from the brain, a protein that can interfere with communication between brain cells.
Leslie Beck for The Globe and Mail , December 22, 2018.