The smartest food for your brain

A combination of the right diet, supplements and lifestyle keeps you physically and mentally strong. Especially the last one, a vital brain, is increasingly being researched and the influence of nutrition is increasingly confirmed. It is possible to keep your brain vital and strong through the right diet.

The Doetinchem Cohort Study investigated the relationship between nutrition and the aging of the brain and what does it show? A proper diet can protect your brain. Ain’t that food for thought!

Younger brain

Especially people over 45 can prevent mental decline in old age by following the right dietary guidelines. The right nutrition ensures that the brain deteriorates 7% less quickly. The study found that you can also eat your brain younger. Someone who is 65, but who eats very well and healthily, may have a brain with the cognitive capacity of someone who is 63 years old.

Nutritional guidelines for your brain

What is the right food for your brain? The researchers reported the following:

  • Eat plenty of vegetables and fruit, these contain antioxidants and protect against aging. Coffee, green tea and dark chocolate also contain antioxidants.

  • Eat enough fiber, these take care of the intestinal flora and ensure fewer peaks in the blood sugar level.

  • Eat unsaturated fats such as nuts (walnuts, cashew nuts, Brazil nuts and almonds) and fatty wild fish such as herring, mackerel, salmon and sardines for the omega 3 fatty acids.

  • Take it easy with saturated fats and salt.

  • Limit sugar intake. A sugar-rich diet negatively affects the composition of the gut bacteria, which can cause memory problems and mental decline.

People who follow the guidelines of the Health Council, the WHO or the Mediterranean diet are in the right place, according to the researchers.

Smart supplementation

In addition to food, supplements can also support brain function. Omega 3 fatty acids (DHA is an important building block for the brain) and vitamin B12 (good for memory) are very important for the brain. Magnesium also contributes to the functioning of memory and vitamin C is good for concentration. Then, in addition to vitamin B12, there are a number of B vitamins that are good for memory, which are B1 (thiamine), B3 (niacin), B6, B8 (biotin) and B11 (folate). Pantothenic acid (vitamin B5) also contributes to normal mental performance.

In addition to nutrition, it is important to continue to use your brain and good sleep (at least 7 hours a night) appears to be essential. So there's plenty you can do to keep your brain vital and powerful, with an emphasis on having healthy habits over the years and as few harmful influences as possible.

Doetinchem Cohort Study