Best Foods for Brain Health After 60

Natural aging includes muscle loss and a gradual decline in cognitive function. While these processes are inevitable, there are many proactive things you can do to slow them and enhance your overall physical and mental wellness. For instance, regular exercise (specifically strength training) can help mitigate age-related bone density loss and build muscle.

Similar to strengthening muscles in advanced age, you can also improve your cognitive health. The brain is constantly creating new synapses and neural pathways via an ability known as neuroplasticity. You can sharpen your memory and concentration through exercise, thought-provoking brainteasers and puzzles, and even eating healthy foods rich in certain nutrients. 

Below is a breakdown of what (and what not) to eat to boost your brain health as you age.

Key Nutrients You Need to Support Cognitive Function

As you enter your 60s, it becomes more important to prioritize nutrients associated with cognitive health. These include omega-3 fatty acids, magnesium, antioxidants, and vitamin D. Flavonols, a bioactive compound in plant-based foods, can also help slow cognitive decline. Many dieticians and medical professionals recommend the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, which includes foods rich in these nutrients, to reduce oxidative stress and inflammation (as well as the risk of dementia.)

"This incorporates anti-inflammatory foods such as leafy greens, berries, and olive oil, while limiting foods high in saturated fat, such as red meat, butter, cheese, and baked goods," explains Amy Kimberlain, a registered dietician nutritionist in Florida. "Studies suggest that this plant-forward diet may improve cognitive function and slow brain aging."

A 2015 study published in Alzheimer's & Dementia revealed that those who strictly adhere to the MIND diet can reduce their cognitive age by as much as seven years.

Fatty Fish

Fatty fish like salmon, cod, tuna, and sardines have high levels of omega-3 fatty acids, including DHA and docosahexaenoic acid. These healthy unsaturated fats have been shown to help lower levels of beta-amyloid in the blood. People with Alzheimer's disease have often been found to have damaging clumps of this protein in their brains. Omega-3s also help increase blood flow to the brain.

Research indicates that you should eat two or three servings of fatty fish per week, but aim for varieties low in mercury, like canned light tuna or salmon. Flaxseed, walnuts, and avocados are also high in omega-3s. You can also take omega-3 supplements if none of these options suit your taste.

Leafy Greens

A hearty salad with your lunch or dinner is never a bad idea, especially if you use dark, leafy greens instead of lettuce. Spinach, collard greens, and kale are rich in folate, a B vitamin that boosts the production of dopamine, serotonin, and other neurotransmitters. These greens also have high levels of vitamin K and flavonols, which help improve memory retention and brain plasticity.

Brussels sprouts and broccoli are also high in folate and can help reduce homocysteine levels, an amino acid associated with an increased risk of Alzheimer's disease.

Nuts and Seeds

Walnuts are especially good for brain health, as they're high in ALA omega-3 fatty acids. However, almonds and pistachios also contain healthy fats and vitamins that support cognitive function. Pistachios are high in flavonoids and a good source of magnesium, thiamin, and fiber, among other nutrients. Pine nuts and pecans also have brain-boosting properties.

Chia seeds and flaxseed, meanwhile, are rich in omega-3 fatty acids. These can be added to oatmeal, salads, or smoothies.

Berries

Berries have many plant compounds (such as caffeic acid, quercetin, and anthocyanins) that boost the brain's signaling pathways linked to inflammation, neuroplasticity, and neuronal communication. Blueberries, raspberries, and strawberries also have high levels of flavonoids. Researchers at Harvard's Brigham and Women's Hospital concluded that women who ate at least two servings of berries per week delayed memory decline by more than two years.

Whole Grains

Whole grains like brown rice, oatmeal, and quinoa are preferable to simple carbs like pasta and white rice, which, when eaten in abundance, can increase your risk of metabolic syndrome and cognitive issues. Healthier whole-grain alternatives are also rich in B vitamins, like folate and B12, which provide memory-boosting benefits.

The Ideal Brain-Sharpening Meal

Considering all these recommendations, an ideal meal for cognitive health might be a serving of salmon with a side of quinoa and a kale salad with berries and chia seeds. Other brain-healthy options include cruciferous vegetables (cabbage, cauliflower, and broccoli), tea and coffee, and eggs, which are excellent sources of protein and choline.

Foods to Avoid

There are foods that help reduce inflammation and support cognitive function, and there are others that cause inflammation and neurochemical changes in the brain. While it's OK to eat certain empty calorie "junk" foods in moderation, you should minimize consumption of fried foods, processed snacks, and other foods high in trans and saturated fats.

Foods high in sodium, processed meats, artificial sweeteners, and alcohol can also contribute to cognitive decline when consumed in excess.