TOP 3 Best Foods That BRAIN BOOSTING Foods After 50 | Green Lifestyle

Introduction

As we age, many of us experience moments of forgetfulness—like stumbling over a word mid-conversation, struggling to recall a friend's name, or walking into a room and forgetting why we entered. These instances, often referred to as "senior moments," can become more frequent as we get older. However, some individuals, known as "superagers," maintain a youthful brain and superior memory capabilities well into their 80s and beyond. Would you like to join the ranks of these superagers?

In this article, we’ll explore three essential foods to consume after the age of 50 to enhance your short- and long-term memory, thinking speed, and focus. Stay with us until the end to discover the number one thing you can do to foster the growth of new brain cells and boost your brainpower.

1. Lolan-Rich Foods

Lolan is a potent plant antioxidant that safeguards your brain and body against the harmful effects of inflammation caused by various factors such as stress, pollution, inadequate sleep, smoking, sugar intake, and more. This antioxidant can be found in numerous fruits, vegetables, and herbs. Some top sources of lolan include:

• Radicchio
• Red endive
• Celery
• Parsley
• Peppermint
• Oregano
• Sage
• Rosemary
• Green bell peppers
• Chard
• Pumpkin
• Carrots
• Kohlrabi
• Broccoli
• Cabbage
• Extra virgin olive oil

Research indicates that lolan can help restore microglia in the brain, which have degraded due to inflammation, allowing them to function at optimal levels. These tiny brain cells play a crucial role in facilitating the creation of new synapses and enhancing cognitive speed. They also contribute to the health of your hippocampus, the brain's memory center, by encouraging the growth of new cells.

2. Foods that Increase BDNF

For many years, it was believed that individuals are born with a fixed number of brain cells, incapable of regeneration. However, in the early 1980s, scientists discovered a protein known as brain-derived neurotrophic factor (BDNF), which promotes the growth of new neurons. BDNF acts as a fertilizer for the brain, augmenting memory and learning capabilities while boosting brain plasticity, combating inflammation, and serving as a natural antidepressant.

To naturally increase BDNF levels, regular physical exercise is crucial. Activities beneficial for enhancing BDNF include:

• Sprinting in short bursts
• Practicing yoga
• Dancing
• Resistance training
• Engaging in high-impact runs

Simply walking more can also stimulate BDNF production. Other methods for increasing BDNF include:

• Getting deep sleep
• Practicing meditation
• Listening to music
• Spending time outdoors in sunlight
• Socializing with friends and family
• Intermittent fasting

Conversely, it is best to avoid or limit stress, excessive sugar, and social isolation.

Certain foods known to elevate BDNF levels are high in plant antioxidants called flavonoids, such as:

• Turmeric
• Berries (wild blueberries, strawberries, blackberries, and pomegranates)
• Leafy green vegetables (spinach, kale, and broccoli)
• Prebiotic foods (asparagus, garlic, onions, etc.)
• Fermented foods (yogurt, kimchi, sauerkraut)
• Dark chocolate (with at least 70% cocoa)
• Omega-3 fatty acids (found abundantly in fatty fish)
• Red grapes, coffee, green tea, and extra virgin olive oil

3. Eggs and Choline

Eggs are a nutritional powerhouse for brain health. They contain several compounds that boost cognitive function, improve mood, and enhance overall brain energy. Key nutrients in eggs include choline, which is essential for acetylcholine production—a neurotransmitter vital for memory, focus, and maintaining a positive mood.

Additionally, eggs are rich in omega-3 fatty acids, especially DHA, which can help reduce the risk of strokes and support brain health. They also provide significant amounts of B12, B6, and folate, which are essential for optimal brain function. Consuming two eggs a day can contribute more than half of your daily recommended choline intake.

Don’t worry about the cholesterol content in eggs; research indicates that healthy individuals who consume eggs don’t suffer from increased risks of heart disease or strokes.

Conclusion

Consuming these brain-boosting foods can help preserve cognitive functions as you age. Including lolan-rich foods, BDNF-enhancing nutrients, and eggs in your diet can promote optimal brain health, long-term memory, and overall mental acuity.

Keywords

superagers, brain health, brain-derived neurotrophic factor, BDNF, lolan, cognitive function, memory, omega-3 fatty acids, eggs, choline, antioxidation, inflammation

FAQ

Q: What are superagers?
A: Superagers are individuals who maintain a youthful brain and cognitive abilities well into their 80s and beyond.

Q: What does BDNF do?
A: BDNF promotes the growth of new brain cells, enhances memory and learning, boosts brain plasticity, and acts as a natural antidepressant.

Q: How can I increase my BDNF levels?
A: Regular physical exercise, deep sleep, meditation, social interactions, and consuming certain foods like berries and turmeric can help increase BDNF levels.

Q: What are some good foods for brain health?
A: Foods rich in lolan such as various fruits and vegetables, omega-3 fatty acids from fatty fish, eggs, and dark chocolate are excellent for brain health.

Q: Are eggs good for brain health?
A: Yes, eggs are high in choline and omega-3 fatty acids, both of which are essential for cognitive function and maintaining a positive mood. Studies show that they do not increase the risk of heart disease in healthy individuals.