As we age, maintaining a sharp mind and memory, along with supporting healthy emotional well-being, becomes increasingly important. Luckily, there are many ways to support all of the above through healthy daily habits—and even through your diet. In addition to cutting out processed foods, which may be linked to issues like brain fog or even depression and anxiety, there are several superfoods you can add to your plate in order to boost our memory and mood.
To discover some of the best brain-healthy foods out there, we spoke to nutritionist Mary Sabat. She told us that blueberries, fish, and leafy greens are among the most nutritious, mood-boosting, memory-sharpening superfoods to choose from. Learn more about the benefits of each below.
1. Blueberries
Nutrient-loaded berries offer a plethora of health benefits, from weight loss to brain health. As it turns out, Sabat tells us that eating blueberries, in particular, is one great way to keep your memory sharp and your mood lifted over 40.
"Blueberries are rich in antioxidants, specifically flavonoids called anthocyanins, which have been associated with improved cognitive function and memory," she explains. "They help protect the brain from oxidative stress and inflammation, which can contribute to age-related cognitive decline."
She also notes that these tasty berries contain compounds that "may enhance communication between brain cells and increase plasticity, which is crucial for memory and learning." Incredible! You can eat them by the handful as a snack or use them as a topping for other healthy foods like oatmeal and Greek yogurt, both of which are packed with their own benefits.
2. Omega-3-rich fish
Adding some delicious fish to your plate on a regular basis is one of the best ways to fit some lean protein into your diet. While this is great for anyone who's trying to lose weight, the omega-3 fatty acid in fish can also do wonders for your brain health, especially when it comes to your memory and mood.
"Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids," Sabat tells us. "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."
3. Leafy green vegetables
Don't underestimate the power of leafy greens! The importance of fitting this superfood into your diet is no joke; not only do vegetables like kale and spinach make fantastic, nutrient-loaded bases for your weight loss-friendly salad, but they can also help your brain stay in tip-top shape as you age.
"Leafy greens like spinach, kale, and Swiss chard are packed with essential nutrients, including folate, vitamins, and antioxidants," Sabat notes. "These nutrients play a crucial role in brain health and have been associated with improved cognitive function and mood regulation."
She tells us that folate, in particular, "is essential for the production of neurotransmitters involved in mood regulation, such as serotonin and dopamine." Luckily, leafy greens can fit into just about any meal your heart desires.
The bottom line
Ultimately, while there are several factors and habits that can play a significant role in your brain health, your diet is one of the best places to start if you're looking to make changes as you age. Blueberries, fish, and leafy greens can all enhance memory and mood thanks to antioxidants, omega-3 fatty acids, and essential nutrients that can support better brain health and emotional well-being. Incorporating them into your diet is a fantastic way to nourish your mind, uplift your spirits, and enjoy a healthier and happier life beyond 40.
