If you stop to think about it, the foods you consume have a significant impact on your health, from your energy levels to your cardiovascular system and beyond. Research suggests that the MIND (Mediterranean — Intervention for Neurodegenerative Delay) diet, which focuses on specific brain-beneficial food groups, is connected to greater brain health as well as dementia prevention..
Additionally, studies suggest that ingesting the same nutrients in the form of supplements does not provide the same advantages. It’s not clear why this happens, but some experts speculate that it has something to do with the diverse ways medications and foods are metabolised by our bodies.
Here are the top five foods that experts recommend for brain health, along with simple methods to incorporate them into your diet.
Greens with a lot of leafiness.
Leafy green vegetables make up a significant portion of the MIND diet, which was established by doctors at Rush University Medical Center in Chicago.
One study published in Neurology found that those who ate at least one heaping half-cup of cooked leafy greens or one heaping half-cup of uncooked greens like lettuce per day had less cognitive deterioration than those who ate no leafy greens at all. At least six servings a week are recommended by MIND diet specialists.
To learn more, click here. Make a kale and mushroom omelette for breakfast, pasta with a cup of baby spinach, and arugula on the dinner dish before adding your main course.
Berries
Only berries appear to have the capacity to improve brain function when compared to the other fruits. As much as two-and-a-half years younger, according to research published in the Annals of Neurology journal, the brains of women over 70 who had one or two half-cup portions of blueberries or strawberries per week.
Berries’ potent antioxidant and anti-inflammatory anthocyanidin pigments, which give them their gorgeous hues, may be to blame, according to researchers. As a result of this study, the MIND diet researchers recommend that people eat berries at least twice a week.
To learn more, click here. Make smoothies out of frozen blueberries, sliced strawberries, and mash raspberries on peanut butter-covered bread instead of grape jelly.
Fish
According to a study published in the journal Neurology in 2016, eating fish just once a week can help prevent cognitive impairment. Those who ate more fish saw less memory loss and other signs of brain health decrease than those who rarely ate seafood, according to a study of over 900 men and women in their 70s and 80s. The omega-3 fatty acids present in fish, which past research has shown can protect the brain in a variety of ways, are one cause, according to scientists.
Even However, omega-3 fatty acids aren’t the only ones linked to improved cognitive function. Scientists have discovered that molecules in extra virgin olive oil, for example, aid in the removal of brain tangles and plaques, reducing the advancement of the disease.
To learn more, click here. Taco Tuesday calls for mango salsa on fish tacos using tuna instead of ham, and tuna salad instead of Caesar salad.
Nuts
Getting a little crazy when it comes to eating for your brain’s well-being is perfectly fine. Nuts like almonds, walnuts, and pistachios, according to research, should be eaten five or more times a week. According to Harvard University research, women aged 70 and older who ate five or more servings of nuts a week performed better on cognitive tests than those without nuts at all. Nuts have already been associated with reduced inflammation, lower insulin resistance, and improved levels of fatty acids in the blood, all of which help brain function, according to the study.
To learn more, click here. You may have a handful of cashews with an apple for a quick snack, or add them to your morning porridge in place of croutons.
Cocoa
Adding a herb or spice to your food is an easy way to prevent cognitive impairment. It has long been known that flavonoid antioxidants present in cocoa beans have a positive impact on cardiovascular health. Flavonoids in cocoa, according to more recent studies, can build up in the brain, particularly in areas associated with learning and memory, and protect the brain against damage and degeneration over the long term. Turmeric, a rich source of the easily absorbed chemical curcumin, may help reduce inflammation in the brain and should be included in your diet.
To learn more, click here. Blend plain yoghurt with cocoa powder and banana slices to make a chocolate smoothie, then serve with two squares of dark chocolate for dessert.
