Everything is much simpler. One of the simplest and most natural solutions is nutrition. What a person puts on their plate, over time, becomes either medicine or… you guessed it.
Here are 5 foods that nutritionists and neurophysiologists say should definitely be on your menu after age 60. Your brain will thank you.
1. Legumes: beans, peas, lentils, chickpeas
Beans may seem boring. They don’t have any “wow” factor. Neither do trendy labels like “superfood” or sensational popularity on social media. But if the brain could choose, it would probably choose legumes. Because they are a veritable treasure trove of nutrients: protein, iron, folic acid, zinc, magnesium… And above all, fiber, which helps stabilize blood sugar. And as we know, the brain is extremely sensitive to its sudden fluctuations.
Research shows that regular consumption of legumes (2 to 3 times per week) can reduce the risk of age-related cognitive impairment. Sure, beans may not look like a knight in shining armor, but they are that quiet force that acts preventatively.
Interesting fact: In regions where people live longer—from Okinawa to Sardinia—legumes are an important part of the diet of older people. Coincidence? Difficult.
2. Natural coffee
How many myths and fears surround coffee? And yet, in moderate doses, it can be a true elixir of joy, not only for the body, but also for the mind. What matters is quality. Doctors and scientists don’t talk about the instant powder extracted from the machine.
Real ground coffee contains caffeine and polyphenols, including resveratrol, an antioxidant and neuroprotective agent. It helps slow the aging of neurons, reduce brain inflammation, and even improve mood.
Some studies have shown that people over 60 who drank a cup of coffee a day performed better on memory and attention tests.
But you should always drink in moderation. One glass in the morning, no more. Otherwise, a good mood can turn into anxiety, and anxiety is not good for the brain, especially as we age.
3. Green leafy vegetables: spinach, chard, arugula, parsley
You may not be a fan of salads, but there’s no denying that green vegetables aren’t just “food”: they feed your brain. Leafy greens are a natural source of folate, vitamins K and E, and lutein, a substance that protects brain cells from oxidative stress.
