Diet for Brain Health: Smart Eating for Seniors in Senior Living

According to the Alzheimer's Association, over seven million Americans aged 65 and older have Alzheimer's. By 2050, the number could grow to a projected 12.7 million.
Following a balanced, nutritious diet for brain health could protect your cognitive function.
Senior meal planning can feel tedious, especially if you're already struggling with Alzheimer's. Not sure how to make decisions for cognitive wellness nutrition while living in Cedar Hill, TX? Read on for our tips!
Foods That Support Memory
According to research published in Proceedings of the National Academy of Sciences, the brain uses about 20% of the calories consumed by the body. Your body requires nutrients to:
- Build and repair brain cells
- Concentrate
- Reduce cellular stress and inflammation
- Stay healthy
There's a connection between the gut and brain. The enteric nervous system (ENS), known as the "brain in your gut," is hidden in the walls of your digestive system.
It sends signals to the central nervous system (CNS) that may trigger depression, anxiety, and other mood changes. The ENS comprises over 100 million nerve cells that line the gastrointestinal tract.
Research suggests that activity in the digestive system may affect thinking and memory. It involves interactions between bacteria in the digestive system (microbiota), nerve signals, and hormones.
Eating brain-boosting meals may benefit your digestive and brain health. Here are a few foods that support memory and cognition that may help!
Fruits
Berries are rich in antioxidants, which fight cell-damaging free radicals. Otherwise, oxidative stress due to free radicals can contribute to premature aging and other health issues. The flavonoids in berries may boost brain function.
Watermelon is rich in lycopene and water, while grapes contain memory-boosting resveratrol. Avocados are high in monounsaturated fat, which may improve blood cholesterol levels and memory.
Vegetables
Dark, leafy green vegetables are rich in vitamin C and other antioxidants that may help reduce age-related memory loss. Choose vegetables that are rich in folate, which may help decrease inflammation while improving memory.
In addition to antioxidants, broccoli is packed with vitamin K. This vitamin helps the body form sphingolipids, which are densely packed into brain cells. Higher vitamin K intake is associated with improved cognitive status and memory.
You can mix these dark leafy greens into soups, smoothies, or whole grain pasta dishes. Try kale, spinach, and arugula, which are rich in vitamins A and C.
Broccoli and kale contain glucosinolates, which allow the body to create isothiocyanate. Isothiocyantate may help lower the risk of neurodegenerative disease and reduce oxidative stress.
Tomatoes contain high amounts of lycopene, another antioxidant. It reduces oxidative stress caused by free radicals.
Use turmeric to add spice and color to your dishes. Turmeric has anti-inflammatory properties that may help remove a specific plaque in the brain that can contribute to Alzheimer's disease.
Healthy Fats
Nuts and seeds are rich in antioxidants and omega-3 fatty acids. Omega-3 fatty acids offer anti-inflammatory benefits. A study in The Journal of Nutrition, Health & Aging indicates that long-term intake could enhance brain function in older adults.
Pistachios are rich in vitamin E, which has brain-protective qualities. It may help prevent brain inflammation.
Pumpkin seeds are rich in zinc, which can enhance thinking and memory. They also contain magnesium, B vitamins, and tryptophan (the precursor to serotonin).
Whole Grains and Legumes
Whole grains are another great source of vitamin E. They include:
- Whole grain pasta
- Oatmeal
- Bulgur wheat
- Barley
- Brown rice
- Whole grain bread
Choose complex carbohydrates over simple carbohydrates (like crackers, bread, and pastries). Brain cells run on glucose from carbohydrates. Since the body doesn't store excess glucose, it requires a steady supply.
Simple carbs take longer to metabolize than complex carbs. They're also high in folate, a brain-boosting B vitamin.
Eggs
Eggs contain:
- Folic acid
- Vitamin B6
- Vitamin B12
Research suggests these vitamins may help delay cognitive decline and prevent brain shrinkage.
Vitamin B1, B3, and choline play an important role in regulating brain function. Choline also boosts acetylcholine, a memory-boosting brain chemical.
Soy
If you're not a fan of eggs, consider soy proteins. Soybeans are rich in antioxidants called polyphenols. These plant compounds may help reduce the risk of dementia while improving cognitive abilities.
Soy products contain isoflavones like genistein and daidzein. They act as antioxidants, which may lower oxidative stress.
Seafood
Fatty fish are a great source of protein and omega-3 fatty acids. Omega-3s help build membranes around brain cells to improve their structure.
People with high levels of omega-3s have increased blood flow to the brain. There's a connection between high omega-3 levels and better thinking abilities.
While planning your brain-boosting meals, choose a mix of fatty fish like:
- Sardines
- Herring
- Mackerel
- Salmon
- Tuna
Shellfish and crustaceans are good sources of vitamin B12, which may help prevent memory loss. Explore your senior living community's dining program to discover more delicious dishes featuring seafood.
Dark Chocolate
Dark chocolate's brain-boosting compounds include:
- Caffeine
- Antioxidants
- Flavonoids
Flavonoids may help slow age-related mental decline while enhancing memory. Dark chocolate also could have a prebiotic effect that can boost your mood through the gut-brain connection.
Dementia-Friendly Diet Tips
Take a holistic approach as you apply these dementia-friendly diet tips. Start by exploring your local senior living community. You can rely on their exclusive senior living programs to enhance your brain health.
For example, remaining physically active may improve cognitive function and slow the mental aging process. Explore your community's upcoming events or fitness programs for exercise classes.
Try to get seven to nine hours of sleep. Getting adequate sleep will help you feel energized during the day. Sleeping also helps the body adapt, learn, and process memories.
Create a Diet for Brain Health
Curating a diet for brain health will keep you mentally sharp and ready to take on a new day. Remember, you don't have to worry about senior meal planning alone. Instead, ask your senior living community for help with cognitive wellness nutrition.
Look no further than Morada Cedar Hill, the best senior living community in Cedar Hill, TX. We offer customizable programs designed to improve health and lifestyle quality.
Discover our sensational, regionally-inspiring dining program, senior-specific health & fitness classes, and daily activities and events to enhance your retirement. Contact us now to schedule a tour.