Nourish Your Body, Energise Your Life
Sharing a meal with loved ones or preparing a special snack for yourself are great ways to bring a little joy into your day. No matter our age, eating nutritious food supports our bodies, minds, and quality of life.
But as our bodies change with age, so does what we need to stay healthy. For example, older people may need nutrient-dense foods, but they still need hearty nutrition.
Changes in taste can make some foods less enjoyable, but adjusting meals to match preferences also has significant health benefits. When older adults choose the food that nourishes them, they help maintain energy levels to do the things they love every day.
What are the Best Foods for Brain Health?
It is not unusual for older people to experience mild memory loss, but the right food choices for brain nourishment can help keep the mind sharper for longer and able to seize each day.
Let’s take a look at foods that can improve brain health and memory for older adults.
Extra-Virgin Olive Oil
We know it’s tasty, and now we know extra virgin olive oil improves memory. Add it to salads and vegetable sautés.
Fish
Naturally fatty fish such as mackerel, salmon, and trout provide plenty of omega-3 fatty acids, which have been shown to be vital for brain health. Eat fish at least once a week with healthy leafy greens as a side dish.
Dark Leafy Greens
Spinach, kale, rocket, chard, romaine lettuce, and other dark leafy greens are packed with vitamin B9, also known as folate.
Folate is an essential nutrient that affects brain function in older people. Use them in salads, sautés, or dippers for hummus or other healthy dips. The possibilities are endless.
Fruits and Vegetables
Dark-coloured fruits and vegetables are filled with flavonoids that can help slow cognitive decline. Eat a bowl of berries as a sweet treat, and add some colourful veggies to a salad.
Herbs and Spices
Some herbs and spices can also improve brain health, especially sage, turmeric, and rosemary. Try tossing some of these spices into a stir fry or use in sauteed veggies.
Seeds and Nuts
Walnuts, flaxseed, and other nuts and seeds are good sources of omega-3 fatty acids that help protect brain health. Eat as snacks or use as crunchy salad toppings.
Including these brain-boosting foods in daily meals can help older adults stay energised and keep their minds and memories sharper.
5 Tips to Make Nutrition Easy and Fun
Following these tips helps create a healthy diet that will nourish your body and mind.
1. Veggie Variety
Load up on vegetables, especially leafy greens. Try to have at least six servings a week. A well-structured plant-based diet that includes ample amounts of vegetables, fruit, legumes, and whole grains can also provide essential nutrients and support overall health.
2. Pick Low-Fat Protein
Eat fish at least once a week, and be sure to get enough low-fat protein foods like eggs, chicken, beans, low-fat dairy products, or lean meats. Nuts and seeds are also good sources of protein.
3. Focus on Healthy Fats
Stick to healthy monounsaturated and polyunsaturated fats such as extra virgin olive oil, canola oil, and peanut oil, as well as nuts, avocados, and olives.
Avoid highly processed foods containing trans fats as well as saturated fats found in whole-fat dairy products, red meat, lard, and palm oil.
4. Spice It Up
Keep meals interesting with herbs and spices, different vegetables, and proteins. Managing salty food cravings is also important, as excessive sodium intake can impact heart health.
5. Keep It Colourful
Your plate should be colourful to help ensure you’re consuming foods that are healthy for your brain.
Good for the Brain, Good for the Heart
Food is about more than just nutrition. A bite of blueberry can bring back memories of summer picnics, while pumpkin pie can take you back to the first Thanksgiving of married life. These moments connect the past to the present and uplift the spirit.
Making special dishes brings back joyful memories and allows traditions to be passed on. A heart-healthy diet is just as important as nourishing the brain. Smart food choices can help reduce the risk of cardiovascular disease.
Sharing good food with older loved ones not only strengthens bonds but also ensures they have a balanced diet that will both nourish their minds and create memories that warm their heart.
Comfort Keepers Can Help
Comfort Keepers' healthcare assistants can help with nutrition, meal preparation, and support for physician-prescribed diets for older people working to maintain healthy eating habits.
Our custom personal care plans focus on physical and mental health and wellness activities. Our goal is to see that clients have the means to find joy and happiness each day, regardless of age or acuity.
To learn more about our homecare services, contact your local Comfort Keepers branch today.
Connect with us
To begin starting care for your loved one, see our steps to starting care.
To join our incredible award-winning team, you can apply now or email your CV to recruitment@comfortkeepers.ie.
