5 Essential Vitamins and Minerals for Better Brain Health

A selection of healthy fruits and vegetables for seniors.

As we get older, it is normal to experience some decline in memory, focus and concentration. Although it may feel a bit frustrating, it’s a normal part of the aging process. Fortunately, there are certain lifestyle changes we can make to keep our brains healthy and our memories sharp. Maintaining a healthy diet and prioritizing brain health is important at any age, but eating nutritious meals full of healthy vitamins and minerals is especially important for seniors.

Did you know that there are specific vitamins and minerals that help fight dementia and Alzheimer’s? By incorporating the right foods into your diet, you can help protect your brain cells and reduce your risk of memory loss in the future. Are you ready to learn more about brain healthy foods?

The Best Nutrients for Brain Health

Of course, please consult with your doctor or a member of your healthcare team before making any significant changes to your diet. Here are five nutrients that could improve your brain health and the foods where you’ll find them:

1. Antioxidants

Antioxidants are brain-protecting nutrients, shielding our bodies and brain cells against damage. Vitamin E is a powerful antioxidant which has been proven to reduce the risk of dementia and Alzheimer’s. Almonds, walnuts and eggs contain antioxidant properties. Other antioxidants can be found in the berry family, such as strawberries, blueberries and dark cherries.

2. Vitamin K

This brain boosting nutrient helps enhance cognitive function and verbal memory. Vitamin K is also an anti-aging vitamin that may help prevent Alzheimer’s. Load up on dark leafy greens like kale, spinach and arugula to get more vitamin K in your diet.

3. Fiber

Wondering why fiber made the list? Fiber is important for brain health because it helps nurture the gut bacteria that support brain growth. Prebiotic fiber provides good bacteria to grow and flourish in our digestive systems. Fiber-rich foods include bananas, tomatoes, onions, and lentils. Eating prebiotic food has also been shown to improve mental health by reducing depression, stress and anxiety.

4. Omega-3 Fatty Acids

These healthy fats are powerhouse nutrients that are essential for brain health, growth and function. EPA and DHA are types of omega-3 fatty acids that are beneficial for the brain. EPA helps regulate inflammation, while DHA maintains brain nerve function. Our bodies do not produce EPA and DHA on their own, so we have to get it from food sources. Fatty fish like tuna and salmon, eggs, avocados, walnuts and flaxseeds contain healthy omega-3s.

5. Choline

Choline works as the brain’s messenger, maintaining communication between brain cells and muscles. It also helps to reduce inflammation and is critical for memory. Eggs, Brussel sprouts, lima beans and wheat germ are good sources for choline. Daily choline supplements are also an option.

Enjoy a Healthy Lifestyle at Advent Christian Village

You’ll find a variety of dining options at Advent Christian Village to ensure you’re maintaining proper nutrition and enjoying a healthy lifestyle. From meals served in the beautiful Ann & Quinton Rumph Dining Room to casual options in the Lopin’ Gopher Deli or Village Café, we guarantee your taste buds will be satisfied while you’re getting the nutrition you need to thrive. Contact us today to learn more or to schedule a personal tour.

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