Prevent Dementia: 10 Best Foods to Maintain Brain Health and Memory

Have you ever suddenly forgotten where you put your keys, forgotten the name of an old friend, or suddenly gone blank in the middle of a conversation?

This is normal if it happens occasionally, but if it becomes frequent, it could be a sign that your brain needs more attention.

While aging can affect brain function, the good news is that brain and nervous system health can be maintained through a healthy lifestyle, including the foods you eat daily.

Food has a significant impact on the brain’s ability to think, concentrate, improve memory, and store memories.

Let’s get to know the 10 best foods for maintaining brain health and helping prevent dementia early on!

1. Fatty Fish (Salmon, Sardines, Tuna)

Fatty fish like salmon, sardines, and tuna are rich in omega-3s, particularly DHA and EPA, which are essential for maintaining brain health.

These nutrients work to help improve nerve cell function, while supporting memory and concentration.

About 60% of our brain is made up of fat, and half of that fat is omega-3 fatty acids. DHA is important in supporting the structure of brain cell membranes and improving memory and learning.

Adequate omega-3 intake is directly linked to a reduced risk of cognitive decline with age. Therefore, it’s no wonder fish is often referred to as brain food.

2. Berries

Blueberries, strawberries, blackberries, and maqui berries are high in antioxidants that can protect the brain from oxidative stress and inflammation.

The flavonoids in berries are also believed to help improve communication between brain cells, thus supporting memory and learning ability.

Besides being healthy, fresh berries are also great as a snack or mixed with yogurt and oatmeal.

3. Green Vegetables

Spinach, broccoli, kale, and mustard greens are rich in vitamin K, folate, lutein, and beta-carotene, which are good for protecting neurons from damage and supporting the formation of new brain cells.

Regular consumption of green vegetables can also help prevent decline in cognitive abilities in old age.

One serving daily is enough to provide significant long-term brain protection. So, don’t be lazy about eating your vegetables!

4. Turmeric

This bright yellow Indonesian spice contains curcumin, an active compound known for its anti-inflammatory and antioxidant properties.

Curcumin is believed to support memory function and protect the brain from free radical damage. In Alzheimer’s patients, curcumin can clear amyloid plaques and stimulate the growth of new brain cells.

It’s no wonder turmeric is often used in healthy diets, both modern and traditional. Besides being a cooking spice, you can add turmeric to warm milk or healthy drinks.

5. Eggs

Eggs contain vitamin B6, vitamin B12, folate, and are high in choline, which is essential for memory.

Choline also plays a role in the formation of acetylcholine, a brain chemical directly linked to human memory, mood, and learning.

Eating one to two boiled eggs daily is enough to meet your daily choline needs. It’s no wonder eggs are one of the best breakfast choices for maintaining focus throughout the day.

6. Nuts and Seeds

Almonds, walnuts, chia seeds, sunflower seeds, and pumpkin seeds contain healthy fats, antioxidants, and vitamin E, which can protect brain cells.

Furthermore, vitamin E can slow cognitive decline with age. Eating these nuts makes a convenient, healthy daily snack.

7. Avocados

Avocados are high in magnesium, which plays an important role in maintaining brain health. The vitamin K and folic acid they contain can also improve cognitive function, especially concentration.

Not only that, this creamy fruit can increase blood flow to the brain, stabilize blood sugar, and provide comprehensive antioxidant protection.

You can add avocado to salads, as a sandwich filling, or enjoy it plain as a healthy snack.

8. Dark Chocolate

Dark chocolate contains flavonoids and powerful antioxidants that can support brain function.

The flavonoids in dark chocolate work by increasing blood flow to the brain, protecting nerve cells from damage, and stimulating the formation of new neurons, which play a vital role in memory and learning.

Choose dark chocolate with a minimum cocoa content of 70% and enjoy one to two small pieces a day to boost memory without excessive sugar.

9. Tomatoes

Tomatoes are rich in lycopene, a powerful antioxidant that helps protect body cells from free radical damage.

Lycopene is also believed to play a role in maintaining brain health and helping reduce the risk of neurodegenerative disorders associated with aging.

You can cook tomatoes with a little olive oil to double the absorption of lycopene.

10. Whole grains

Whole grains like oatmeal and whole wheat bread contain complex carbohydrates with a low glycemic index, which can maintain a steady supply of glucose to the brain throughout the day, without sudden spikes.

Furthermore, whole grains are rich in B-complex vitamins and zinc, which play an important role in supporting neurotransmitter function and maintaining healthy nerve cells.

You can replace regular bread with whole wheat versions to improve focus and concentration.

Complete Your Brain Protection from Within

The ten foods above can indeed be the best foundation for a healthy brain. However, in the midst of a busy daily life, ensuring all these nutrients are consistently met is not always easy.

Maquira Ultra® is a complementary anti-aging nutrient designed to protect the brain and body cells comprehensively. Resveratrol and Pterostilbene provide powerful neuroprotection.

Meanwhile, Astaxanthin, one of the strongest antioxidants in nature, works to protect nerve cells from oxidative damage.

Formulated with anthocyanin-rich Maqui Berry and OMEGAPEX®, containing Omega-3, 6, 7, and 9 from Sea Buckthorn, supports brain cell membrane integrity.

All these nutrients work synergistically in one convenient sachet of Maquira Ultra® that can be enjoyed daily to maintain memory sharpness, focus, and long-term cognitive health.

*This article is for informational purposes only and is not intended to substitute for professional medical advice. Always consult your doctor or nutritionist regarding your health condition.

Sources:

• https://hellosehat.com/saraf/makanan-untuk-meningkatkan-daya-ingat-anda/
• https://www.klikdokter.com/gaya-hidup/diet-nutrisi/cegah-pikun-dengan-empat-makanan-ini
• https://health.kompas.com/read/2022/02/18/170000368/10-makanan-untuk-cegah-otak-mudah-pikun
• https://www.healthline.com/nutrition/11-brain-foods