Spice up your life
Many herbs and spices such as turmeric, cinnamon, and ginger are packed with antioxidants that may decrease harmful inflammation in the brain. The strong flavors and the bright colors hiding inside your spice cabinet can be used as a healthy boost of flavor. For example, turmeric can be added to soups, scrambled eggs, rice or your favorite veggies.
Balance your fats
A high consumption of saturated fat is associated with increased risk of Alzheimer's disease. Choose lean cuts of beef and pork. Skip the skin on your poultry to reduce saturated fat. On the other hand, eating omega-3 fats is great for your brain. You can increase your healthy fats by eating fatty fish, walnuts, flaxseeds, and soybeans.
Eat more fruits and vegetables
The deeper the color of fruits and vegetables, the better. Aim for a variety of colors throughout the day. Research shows eating produce like spinach and blueberries can slow brain aging.
Enjoy dark chocolate
Consuming 72% cocoa dark chocolate may improve blood flow to the brain and improve brain health. Enjoy this treat in moderation. Stick to around 1oz. a day.
Grab a cup of coffee or tea
Coffee has been shown to reduce the risk of dementia. Limit your coffee to 3 cups a day. Black and green teas contain brain-boosting antioxidants. Give your tea plenty of time to steep before you drink to get the maximum benefit your brain deserves.