From berries to fish: 4 powerful foods that can help fight brain-aging

Researchers have turned towards a healthy diet in the quest for potential means of maintaining the sharpness of the brain as we age. A growing body of evidence indicates that certain foods can shield neurons, retard cognitive aging, and even reverse elements of brain aging. Here are four foods best supported by research.

​Berries, especially Blueberries and strawberries, are rich in flavonoids and polyphenols, essential for robust brain cell-protection and they have antioxidants that guard against oxidative stress. Studies have discovered that berries not only aid in better memory recall but also activate neurogenesis, known as the formation of new brain cells.
In another long-term study, older women who ate more berries had a reduced rate of mental decline, effectively having younger brains for longer. Researchers credit this effect to the antioxidant and anti-inflammatory compounds in berries that enhance neuronal signaling and guard against damage with age.
How to consume berries: Add to breakfast by sprinkling some fresh berries on your cereal or yogurt. Eat as it is a handful of fresh berries as a quick snack.

​Spinach, kale, and collard greens are all nutrient-dense foods with folate, vitamin E, carotenoids, and flavonoids. In a large cohort study, researchers discovered that those with high leafy green consumption regularly had cognitive function similar to being 7.5 years younger than those who ate them less often.
These foods cut down oxidative stress and will help prevent amyloid protein accumulation, a factor in Alzheimer's. Having just a daily portion of greens will give great protection to long-term brain function.
How to consume: Fresh leafy greens can be used in salads can be blended into smoothies and can evebn be consumed in sandwiches for that extra crunch!

Most of the richest sources of omega-3 fatty acids, especially DHA and EPA, are fatty fish like sardines, mackerel, and salmon. Not only are they a part of the brain cell membrane structure, but they also help make it possible for growth and synapses of neurons.
Research has established that consuming at least one serving of fish every week has been associated with a lower risk of dementia and Alzheimer's. The anti-inflammatory effect of the omega-3s also strengthens brain resilience, and oily fish is a central ingredient in brain-preserving diets such as the Mediterranean and MIND diets.

How to consume: Can be employed in making fish curry (traditional Goan or Kerala-style fish curry). It can be grilled and consumed by shallow frying in a pan.

Extra virgin olive oil (EVOO) contains a lot of monounsaturated fats, vitamin E, and neuroprotective polyphenols. A new study identified that the consumption of more than half a tablespoon of EVOO daily was associated with a 28% reduced risk of dying of dementia. Replacing spreads like margarine with EVOO lowered dementia risk by as much as 14%.

Meta-analyses validate the diets with high EVOO intake that enhance cognition, memory, and brain structure. Its protective action is through lowering inflammation and oxidative stress and maintaining cerebral blood flow