While you may already know that vegetables, fruit, and whole grains are beneficial for you, there are foods that pack an even more powerful punch. You’ll want to add these age-defying foods to your shopping list now:
Or, as Dr. Shukitt-Hale and coauthor James A. Joseph, PhD, called them – brainberries. Other great berries include blackberries, strawberries, and even cranberries. Berries are packed with polyphenols that have been shown to prevent neurodegenerative disease. Eating approximately a cup per day—fresh or frozen—reduces oxidation and inflammation, improves brain function, and has been shown to decrease the risk of developing cancer.
Bored with blueberries? Try acai berries instead. Most berries contain big benefits despite their little size. Just be sure to check the labels on store-bought berries. A USDA investigation of blueberries farmed in New Jersey had more phytonutrients than berries grown naturally.
2. Red peppers, oranges, pine nuts, roasted sunflower seeds, safflower oil
Vegetables and organic products that are high in vitamin c, like red peppers and oranges, can help slow and reduce signs of aging. Nuts and oils with linoleic acid have similar effects. Regardless of age and sun exposure, women who eat more foods rich in Vitamin C and linoleic acid tend to have less wrinkles, skin dryness, and other signs of aging.
If you switched to green tea for its amazing benefits and high antioxidants, you may want to consider cocoa. It is higher in phenolic phytochemicals that help prevent disease. Cocoa leads the list of antioxidants–in front of red wine, green tea, and black tea. Mix it with milk for added calcium and you’ll also help fortify your bones.
4. Spinach, Kale, and Collards
Research has shown that a higher vegetable intake can slow the rate of mental decline associated with aging. One research study of 3,700 individuals ages 65 and older found that individuals who ate three to four servings a day of vegetables, especially leafy greens, showed significantly less memory loss than those who ate only one serving of vegetables a day.
Studies have shown that walnuts are powerful at improving brain function. Studies with mice have shown improved processing and performance. Scientists have concluded that walnuts can be a powerful way to strengthen cognition.
There’s more proof than ever that consuming fish can help keep your mental acuity sharp as you age. Regularly including fish in the diet has been shown to slow the mental decline that often comes with aging.