Posted on Tuesday, September 2, 2025
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by The Association of Mature American Citizens
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AMAC Magazine Exclusive – By Melanie Griffin
When it comes to protecting your memory, focus, and energy, what you feed your brain matters just as much as how often you move your body. While we can’t turn back the clock, we can make meaningful choices each day that support our brain health—starting with what’s on our plate.
The reality is, most of us grew up eating what’s now called the Standard American Diet, and it’s living up to its name. It’s loaded with processed food but lacking in the key nutrients that our brains crave. That’s why so many older adults are making the shift to more nutrient-dense foods and, in some cases, using smart supplementation to fill in the gaps.
One of the biggest gaps? Omega-3 fatty acids, which help reduce inflammation and support healthy brain cells. Most Americans are getting 10 to 25 times more omega-6s than omega-3s, causing an imbalance that can lead to more inflammation. If you’re not eating seafood often, talk with your doctor about adding a quality supplement. Or try adding more fish to your plate, and use the SMASH acronym as a guide: sardines, mackerel, anchovies, salmon, and herring.
Another key nutrient is vitamin D. It supports brain health, mood, and the immune system. But according to national data, nearly six out of ten seniors have low levels of vitamin D. A quick blood test can tell you where you stand.
Also important? Choline (found in eggs and liver), B vitamins (especially B12, B6, and folate), and minerals like magnesium and zinc. These help with everything from memory to mood and energy metabolism. And don’t forget your antioxidants—vitamins C and E, plus colorful compounds in foods like berries, leafy greens, and even dark chocolate. They protect your brain from oxidative stress as you age.
Remember, food is your brain’s first line of defense. But with a little guidance, you can take real steps to protect your mental sharpness.
Read the full article here