Superfoods such as dark chocolate improve cognitive function and prevent symptoms of depression.
1. Kale and leafy greens can slow down cognitive decline.
Dark leafy greens such as kale (curly kale), spinach and chard, is good for brain health and may help slow cognitive decline. A daily serving of dark leafy greens can improve cognitive functions, including memory, mental reaction time, decision-making processes and even mood.
A 2018 study published in the journal Neurology found a link between people who ate one serving of green leafy vegetables daily and slowing cognitive decline in skills such as memory.
The researchers followed a group of nearly a thousand older adults without dementia for an average of five years. They found that those who ate at least one serving of leafy green vegetables daily were about 11 years younger cognitively than those who rarely or never consumed dark leafy greens.
2. Dark chocolate can prevent depressive symptoms.
Dark chocolate is usually considered a treat, but it actually has many health benefits. It is rich in fibre, iron, magnesium and antioxidants. Dark chocolate can also improve brain function.
A 2020 study found that consuming cocoa with a high flavanol content (70% dark chocolate or higher) can improve cognitive function and neuroplasticity in young adults.
Dark chocolate can also be considered a preventive measure against neurodegenerative diseases and cognitive decline.
"The short- and medium-term effects of daily cocoa consumption may provide young people with better cognitive performance in verbal learning, memory and attention, which contributes to academic achievement," the study reports.
Dark chocolate is also associated with positive effects on mood and mental health.
A 2019 study from University College London found that people who ate dark chocolate were much less likely to report depressive symptoms than those who did not eat chocolate at all. The same effect was not found for milk chocolate, according to the American Psychiatric Association.
3. Fish is rich in omega-3 fatty acids.
Fish such as salmon, tuna, trout and anchovies are rich in omega-3 fatty acids, which provide a number of health benefits, including improved brain health.
According to a recent study published in the journal Neurology, middle-aged adults with a diet rich in omega-3 fatty acids had larger hippocampal volumes-the hippocampus, a part of the brain that plays a vital role in memory and learning. These adults were better equipped to understand complex concepts.
4. Eating nuts can reduce the risk of depression.
Eating a handful of nuts daily is associated with a lower risk of depression. A recent study published in the journal Clinical Nutrition found that eating a handful of nuts daily is associated with a 17% lower risk of depression.
The researchers found that middle-aged and older people who ate 30 grams of nuts - almonds, walnuts, hazelnuts, pistachios, cashews, Brazil nuts - were less likely to take antidepressants or develop depression.
Daily doses of nuts have also been linked to positive effects on memory and brain health. According to a 2023 study, eating 60 grams of nuts a day (about 1⁄2 cup of almonds) improved verbal memory and blood flow to the brain.
5. Berries improve brain function.
Berries such as strawberries, raspberries, and blueberries are rich in flavonoids, which are known to help improve memory and slow age-related cognitive decline, according to Scientific American.
A study from King's College London found that just a handful of wild blueberries a day can improve brain function. Over the course of 12 weeks, researchers found that people who consumed wild blueberry powder experienced improved memory and greater accuracy in attention tasks.
Take care of your health in a tasty and healthy way!