According to Harvard Health Publishing, there is currently no food that can completely prevent cognitive decline. However, many studies show that a healthy diet can contribute to protecting the brain and maintaining cognitive function in old age.
Experts recommend prioritizing vegetables, fruits, beans, whole grains and protein sources from fish or plants. Below are food groups that are considered beneficial for brain health.
1. Dark green leafy vegetables
Vegetables such as kale, spinach, mustard greens and broccoli contain many important nutrients for the brain such as vitamin K, lutein, folate and beta-carotene.
Some studies show that people who regularly eat green leafy vegetables have a slower rate of cognitive decline than those who use this food group less often.
2. Fatty fish
Salmon, cod, canned tuna with low mercury or sardines are abundant sources of omega-3.
Omega-3 is believed to be associated with reducing levels of beta-amyloid in the blood. This is a protein that can form plaques accumulated in the brain of people with Alzheimer's disease. Harvard recommends eating fish at least 2 times a week to supplement this nutrient.
3. Berries
Strawberries, blueberries and many other berries contain flavonoids - an antioxidant compound that creates the characteristic color of fruits.
A study by Brigham and Women's Hospital (USA) shows that women eating two servings of strawberries or blueberries per week can slow down the memory decline process by about 2.5 years.
4. Tea and coffee
Caffeine in tea and coffee not only helps increase temporary alertness but is also studied for its role in cognitive function.
Some studies record that people who consume more caffeine often achieve better results in tests on thinking and memory ability. However, experts advise against abuse as it can affect sleep.
5. Walnuts
Walnuts are a type of nut that is heavily studied for its brain benefits. Research by the University of California, Los Angeles (UCLA) shows that people who consume a lot of walnuts often get higher scores in cognitive tests.
This type of nut is rich in alpha-linolenic acid (ALA), a plant-based omega-3 form. A ALA-rich diet is believed to blood control vessel protection, blood pressure control and bring benefits to both cardiovascular and brain health.
Experts emphasize that there is no single food that is capable of "boosting the brain". Instead, maintaining a diverse, balanced and naturally rich diet is an important factor in protecting brain health in the long term.
