For people over the age of 80, grains may play a vital role in maintaining a healthy memory and brain function. This is according to a recent study published in the International Journal of Public Health. In the study, the researchers aimed to find out whether we should be changing our diets as we age to support our brains.

Using data from over 139,000 people, they found that eating more or less of certain foods at different stages of life is linked to memory loss. Many of their findings were consistent with what experts already know, like high-protein diets supporting memory.

Interestingly, however, they also found that grains appeared to be particularly beneficial for adults over the age of 80. Grains include foods like wheat, rice and oats, as well as pseudocereals like quinoa and buckwheat.

Given their findings, the researchers said nutrition experts should reconsider how they write dietary guidelines to account more for age. Dietary interventions are a powerful means for improving brain health and overall health. Therefore, this study may help experts provide better dietary recommendations for older adults.

The researchers did not delve into the mechanisms behind the benefits of grains for brain health. That said, it’s well-known that grains like rice and wheat are excellent sources of B vitamins. These nutrients reduce inflammation in the brain, possibly preserving memory and other key cognitive functions.

Take note that grains are still incredibly beneficial for people younger than 80. Grains, particularly whole ones, are rich in complex carbohydrates, which maintain their natural fiber and fuel your body with the energy it needs. Therefore, whole grains should be a key component of any well-balanced diet regardless of age.

Other foods for brain health

Grains aren’t the only foods that can help your brain age gracefully. Consider incorporating the following foods into your diet to keep your brain sharp as you age.

1. Leafy greens – Kale, spinach and arugula are packed with folate (vitamin B9), which may help improve cognitive function and reduce symptoms of mental disorders like depression.
2. Cruciferous vegetables – Broccoli, cauliflower and Brussels sprouts contain folate and carotenoids, which help lower homocysteine levels. Elevated homocysteine may increase your risk of dementia.
3. Orange vegetables – Pumpkins, carrots and squashes contain folate, vitamin A and iron that help with cognition.
4. Beans – Beans are rich in several nutrients that support healthy brain function, including folate, iron, magnesium, potassium and choline.
5. Berries – Sweet, juicy berries contain antioxidants called anthocyanins, which protect the brain from inflammation.
6. Fatty fish – Fatty or oily fish like salmon and tuna are among the best sources of omega-3 fatty acids, which help the brain to stay in top shape. They also help protect it from inflammation.
7. Nuts and seeds – Flaxseeds, sunflower seeds, cashews and almonds are good plant-based sources of omega-3 fatty acids. They make good alternatives to fatty fish if you’re on a vegan or vegetarian diet.
8. Spices – Spices like cinnamon, turmeric and cumin can help break up brain plaque and inflammation in the brain, which can cause memory issues.

Aside from eating the foods listed above, avoid foods that can harm your brain, such as refined grains and heavily processed foods. Avoid consuming sugar, alcohol and caffeine in excess, and work on controlling stress. For optimal brain health, it also helps to maintain a healthy weight, exercise regularly and get quality sleep.

Recipe for quinoa and wild rice grain bowl

Keep your brain healthy with this tasty recipe for quinoa and wild rice grain bowl. It’s replete with fall-inspired and brain-boosting foods, such as quinoa, wild rice, kale, and sweet potatoes. Here’s how to make it:

Ingredients for the grain bowl:

• 1 large sweet potato, diced into 1/2-inch cubes
• 1 large apple, diced into 1/2-inch cubes
• 1 bunch kale, finely chopped
• 1 small red onion, finely diced
• 2 cups wild rice
• 2 cups quinoa
• 1 cup shredded chicken (optional)
• 1/2 cup walnuts, chopped
• 1/2 cup crumbled goat cheese
• 1 Tablespoon olive oil
• 2 teaspoons chili powder
• 1 teaspoon cumin powder
• 1 teaspoon cinnamon powder
• 1/2 teaspoon kosher salt

Ingredients for the balsamic vinaigrette:

• 1 garlic clove
• 1/2 extra-virgin olive oil
• 1/4 cup aged balsamic vinegar
• 1 1/2 Tablespoons organic maple syrup
• 1/2 teaspoon cinnamon powder
• 1/2 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon finely chopped fresh thyme
• 1/2 teaspoon finely chopped fresh rosemary

Preparation:

1. Preheat the oven to 425 F. Cook the wild rice and quinoa according to package directions.
2. Line a large baking sheet with parchment paper. Place the sweet potatoes on the baking sheet and drizzle them with olive oil. Season them with chili powder, cumin, cinnamon and salt. Toss to combine.
3. Roast the sweet potatoes for 25 minutes or until fork-tender. Remove from the oven and set aside.
4. Mix all the vinaigrette ingredients except for the herbs in a bowl. Pour into a blender and blend until emulsified and creamy, about 30 seconds. Add the herbs and stir to combine.
5. Place the chopped kale in a large bowl and drizzle it with the vinaigrette. Massage the vinaigrette into the kale until it softens. Add the wild rice, quinoa, sweet potatoes, shredded chicken (if using), red onion, apple, cheese and walnuts to the bowl. Add the remaining vinaigrette and toss.
6. Serve warm and enjoy.

Grains can help keep your brain healthy as you age. For optimal brain health, add whole grains like brown rice, wheat and oats to your daily meals.

Sources:

MindBodyGreen.com 1

MindBodyGreen.com 2

HealthyBrains.org

PCRM.org

PlaysWellWithButter.com