Good eating habits can make a difference at any age. Yet, while the importance of a balanced diet may be similar for teenagers and seniors, our nutritional needs change as we get older.
Over the course of five or six decades, physiological changes cause our bodies to need more of certain nutrients. At the same time, our metabolism tends to slow, prompting the need to be mindful of our overall food intake if we want to maintain a healthy weight.
Fortunately, research continues to yield greater insight into the effects of both healthy food and unhealthy food on our bodies. As the senior population has grown, one specific area of research has focused on nutrition’s role in cognition.
From this research we’ve learned more about foods that can give our brains a boost, including some of the best foods for mental health. This information can be especially helpful for older adults seeking natural ways to protect against depression, dementia and other conditions that affect the brain.
Food Nourishes the Body and the Mind
Not so long ago, the benefits of eating healthy food centered mostly on the effect of nutrition in areas such as heart health and the immune system. Early research revealed how diet affects cholesterol, blood pressure, and blood sugar, for example.
In the ‘50s and ‘60s, scientists began evaluating the association between diet and cell damage caused by free radicals. Eventually, researchers zeroed in on the protective effect of dietary antioxidants, including vitamins and essential minerals
We now know that antioxidants found in food can help:
- Decrease the risk of chronic diseases such as certain cancers,
heart disease, and stroke - Ease symptoms of depression
- Improve mood
- Lower the risk of eye issues such as cataracts and macular degeneration
- Reduce inflammation, including in the brain
- Slow the aging process
- Support the immune system
How Does Nutrition Affect Mental Health?
In an article from Harvard Health Publishing titled “Nutritional psychiatry: Your brain on food,” Dr. Eva Selhub suggests the effect that eating high-quality food has on our brains is similar to using premium fuel in an expensive car. Both cases lead to optimal results.
Conversely, over time, poor nutrition can impair brain function just like using low-grade fuel can damage a car’s engine.
You may be familiar with serotonin, a chemical the body produces that plays a key role in regulating sleep, appetite, and mood. It can also help curb pain. What you may not know is that approximately 95% of serotonin is produced in the gastrointestinal (GI) tract, according to Selhub.
Billions of “good” bacteria in the digestive tract protect millions of nerve cells lining the intestines. These bacteria, Selhub explains, form a barrier against toxins and “bad” bacteria, limit inflammation, improve the body’s ability to absorb nutrients, and activate networks of nerve cells between the gut and the brain.
All of this is to say that what you eat has an impact on how well your brain functions, and that can affect your mood, sleep, pain levels, and much more.
The Best Diets To Maintain Good Brain Health
Diets like the Mediterranean diet that include mostly plant-based foods, fish and seafood, and small amounts of healthy fats — with only modest amounts of lean meat and dairy — can significantly lower the risk of depression, research indicates.
The DASH diet and the MIND diet, a hybrid of the Mediterranean and DASH diets, are other examples of good-for-your-brain diets. Studies have demonstrated that the MIND diet may even help improve memory.
These traditional diets also avoid processed foods and those high in refined carbohydrates and sugars. Unfortunately, these foods are found in abundance in the typical “Western” diet that many Americans eat. The Western diet also tends to be high in sodium and saturated fats.
Top 10 Foods for Mental Health
Vegetables, fruits, and whole grains form the foundation of the traditional diets previously mentioned. The following list includes some top recommendations. Many of these are foods that fight fatigue and depression.
- Beans and legumes — All types of beans, including black beans, kidney beans, garbanzo beans, and pintos, as well as legumes such as edamame, lentils, and peas
- Berries — Blackberries, blueberries, raspberries, and strawberries, which are rich in antioxidants, vitamins, minerals, and fiber while also being relatively low in sugar
- Dark, leafy greens — Load up on leafy green vegetables such as arugula, broccoli, collards, kale, spinach, Swiss chard, and watercress, which are excellent sources of antioxidants and fiber
- Eggs — Egg yolks contain B vitamins important for brain health, including choline and B12
- Fish — Most fish and seafood is good for the brain, although fish high in omega-3 fatty acids — such as mackerel, trout, salmon, and sardines — are the most beneficial
- Healthy fats — Extra virgin olive oil and avocado
- Nuts and seeds — Almonds, chia seeds, Brazil nuts, flax seeds, pepitas (pumpkin seeds), pistachios, sunflower seeds, and walnuts are all great options, but keep portions small, as they are high in calories and fat (but relatively healthy monounsaturated and polyunsaturated fats)
- Other vegetables — Nearly all vegetables have substantial nutritional value, including cruciferous vegetables — such as Brussels sprouts, cabbage, cauliflower, rutabagas, and turnips — as well as artichokes, asparagus, beets, bell peppers, carrots, celery, onions, parsnips, sweet potatoes, and yams
- Poultry — Chicken and turkey breast, without the skin, and prepared without using unhealthy oils or lard
- Whole grains — For a change of pace from the usual options (brown rice, oatmeal, and whole wheat bread or pasta), try barley or quinoa
Healthy Meals With the Added Benefit of Socialization
In many assisted living and memory care communities, mealtimes are more than a chance to satisfy one’s appetite. They’re also an opportunity to enjoy conversations and good times with friends.
At Park Senior Villas, meals are more intimate than in most other senior living communities. Instead of going to a large, restaurant-style dining room, residents in our communities enjoy delicious meals prepared and served in their own villas. They often gather in small groups at the dining room table, much as a family would.
To ensure the meals we prepare are nutritionally appropriate for older adults, we use Grove Menus, a business founded by a registered dietitian. The company provides menu plans to assisted living communities and health care facilities nationwide.
You can learn more about our dining options (and check out a sample menu) now. Or you can contact us to arrange a visit and see our current menu while you’re here.
Featured Image: Danijela Maksimovic / Shutterstock
