A slew of studies has proven that diet can impact how well the brain is able to think and remember as we get older. As a result, researchers have ramped up their efforts to reveal what sort of foods are best to protect our memory.
Classic healthy eating has been lauded as the holy grail to reduce the risk of cognitive decline on an ageing brain. But one registered dietitian has picked out five top foods that she recommends for women over 50 to incorporate into their daily diet.
Joy Bauer lists leafy greens, berries, legumes, cruciferous vegetables, nuts and seeds as her top five foods to incorporate into daily consumption, which all come with an abundance of benefits to boot to make women feel "energised and unstoppable".
Leafy greens, such as spinach, kale and Swiss chard, help to promote healthy vision, thanks to two "unique" compounds: lutein and zeaxanthin. They are also jam-packed full of vitamins, anti-oxidants and fibre to reduce inflammation.
Registered dietician Joy Bauer has picked out five top foods that she recommends for women over 50
@joybauerhealth
Berries are also rich in antioxidants to support brain health, and have been previously found to slow age-related cognitive decline.
She went on to declare that legumes were "terrific" to add in some plant-based protein and fibre, as well as steady our blood sugar levels. In turn, this can help us to sustain energy throughout the day and balance our overall mood.
Cruciferous vegetables, including broccoli, cauliflower, sprouts and cabbage, could also reduce the risk of certain cancers, including breast cancer.
Finally, she said that nuts and seeds were filled to the brim with healthy fats, fibre and protein which, again, steadies blood sugar levels, as well as a general healthy snack for when you're on the go.
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The top five foods every woman over 50 should be eating
- Leafy greens contain a slew of vitamins, minerals, as well as antioxidants and fibre to reduce inflammation. They also have two unique compounds that help support healthy vision: lutein and zeaxanthin.
- Berries are rich in special antioxidants called anthocyanins to support brain health and could help to slow age-related cognitive decline.
- Legumes (like lentils, black beans, edamame and chickpeas) are a terrific source of plant-based protein and fibre, which is a combination that can help steady our blood sugar levels, which, in turn, helps to sustain energy and balance our moods.
- Cruciferous vegetables contain glucosinolates, a compound that may have the power to reduce the risk of certain cancers, including breast cancer.
- Nuts and seeds are naturally low in carbohydrates, filled with healthy fats as well as fibre and protein, which can steady our blood sugars and promote overall health and wellbeing.
Ahealthy diet might simply affect other dementia risk factors, from diabetes to heart disease
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Although the studies are yet to form coherent conclusions, it remains possible that consuming a certain diet to target specific biological mechanisms, including oxidative stress and inflammation, which tend to underlie Alzheimer's, the National Institute on Aging says.
However, a healthy diet might simply affect other dementia risk factors, from diabetes to heart disease.
So far, the Mediterranean diet is one type of dieting that has been found to improve cognitive health, consisting of fruits, vegetables, whole grains, legumes, fish and other seafood, unsaturated fats and controlled amounts of red meat, eggs and sweets, according to the institute.
The site further stressed that it was important to discuss the dietary changes with your doctor before making any major change.
