“Superfoods,” or foods that are extremely nutrient dense without being overloaded with calories, are some of the best things you can add to all of your meals. This is especially true when you compare them to many of the processed foods that people eat daily. Loading your plate with the essential nutrients your body needs to thrive can not only offer up an array of benefits when it comes to losing weight and improving heart health, but may also help keep your brain sharp as you age. That’s right: your diet plays a crucial role in your brain health, and there are several foods experts agree you can eat on a regular basis in order to improve your memory and mood.
To discover a few of the best superfoods you can eat over 40 to keep your brain in great shape, we spoke to nutritionist Mary Sabat. She told us that leafy greens, blueberries, and fish are among the best choices. Read on to learn more about the benefits of each.
1. Leafy green vegetables
Leafy greens have a healthy reputation for a reason. If anyone's ever told you to eat your greens, they were giving you great advice! These vegetables make some of the healthiest ingredients around, not only when it comes to losing weight, but also when it comes to your brain health.
"Leafy greens like spinach, kale, and Swiss chard are packed with essential nutrients, including folate, vitamins, and antioxidants," Sabat says. "These nutrients play a crucial role in brain health and have been associated with improved cognitive function and mood regulation."
In fact, the folate found in these vegetables is "essential for the production of neurotransmitters involved in mood regulation, such as serotonin and dopamine," Sabat says. Time to whip up a healthy salad—your body will thank you!
2. Blueberries
When it comes to healthy fruits that both your brain and body will love, it doesn't get much better than berries. These tiny superfoods are packed with so many health benefits, and that includes a sharper mind and elevated mood. According to Sabat, blueberries are among the superior options.
"Blueberries are rich in antioxidants, specifically flavonoids called anthocyanins, which have been associated with improved cognitive function and memory," she says. "They help protect the brain from oxidative stress and inflammation, which can contribute to age-related cognitive decline." Blueberries are packed with compounds that "may enhance communication between brain cells and increase plasticity, which is crucial for memory and learning." Perfect! We recommend adding them to some protein-rich, health benefit-packed Greek yogurt for a delicious breakfast or snack.
3. Omega-3-rich fish
Good news for seafood lovers! Fish is a fantastic superfood that's loaded with healthy fats. It makes a great protein option for anyone looking to lose weight and keep their heart healthy—and according to Sabat, it's also great for your brain.
"Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids," she notes. "Omega-3s are essential for brain health and play a vital role in maintaining cognitive function and mood regulation. These healthy fats help reduce inflammation in the brain, improve blood flow, and support the growth and development of brain cells." Amazing!
The bottom line
At the end of the day, keeping your brain healthy as you age will likely require a bit more than eating a few superfoods. However, by making your diet a priority in addition to practicing other brain-friendly habits, you'll be supporting your memory and mood—and when you choose blueberries, fish, and leafy greens, you can keep enjoying delicious meals that please your tastebuds, too!
