You may be aware of foods that protect our hearts and bones and even keep our weight in check as we age. But which foods keep our brains in top shape?
Berries
Berries may do more than add sweetness and color to a morning bowl of cereal or yogurt. In fact, they may help to keep our brains sharp as we age.
Berries contain natural compounds known as anthocyanidins, which, in addition to contributing color to fruit, may help keep our brains in top shape through their antioxidant and anti-inflammatory effects.
Green and leafy cruciferous vegetables
Stick with the salad for lunch and broccoli at dinner: These veggies are not only helpful in boosting vitamins and fiber, they may keep our brains young.
Morris, who is also the creator of the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, said the protective nutrients in leafy greens include vitamin E, folate, lutein, beta-carotene and vitamin K.
"Leafy greens have so many nutrients that are protective of the brain," she said. "Each one is doing something a little different, but together, they protect the brain in many different ways."
Fish and oil
If you've been pregnant, you might remember taking a prenatal vitamin with DHA in it. That's because DHA, an omega-3 fatty acid that is found in fish (and also plant foods like algae), plays a role in brain development, starting before birth. The important role of this omega-3 fat continues into adulthood: One meta-analysis linked consumption of DHA to improved memory function in older adults with mild memory complaints.
The study is consistent with Morris' previous research, which found that consuming omega-3 rich fish just once a week was associated with a 10% per year slower rate of cognitive declineamong older adults.
In another study that Morris co-authored, people who consumed fish at least once per week had a 60% lower risk of Alzheimer's disease.
Eggs
Eggs are rich in choline, an important brain nutrient. In one study involving about 1,400 men and women, those with high choline intakes performed better on tests of verbal and visual memory compared to those with lower intakes. Additionally, those who consumed high amounts of choline over time appeared to have healthier MRI scans of their brains, suggesting that choline intake during midlife may protect against dementia.
Coffee and alcohol
And while caffeinated beverages such as coffee and tea may improve your focus at work, other research suggests that the caffeine may also have longer-term benefits. Research has shown that compared with those who avoid caffeine, consuming it can give you the edge on forming memories. In another study, caffeine appeared to reduce cognitive decline in older women without dementia when studied over a four-year period.
A glass of wine each day may help too -- that is, as long as you stick to one. "Alcohol consumption is potentially protective (of the brain) as well," Morris said, though she added that benefits have been seen among "people who consume more than rarely, but no more than seven alcoholic beverages per week."
By Lisa Drayer