What is a good diet to improve our brain functions and shield from diseases in the longer term?
It is recommended scientifically that some foods can improve memory and maintain better brain health.
In a recent study (2021) the scientists evaluated over 2500 participants who followed a Mediterranean-Dietary Approaches to Stop Hypertension Intervention for Neurodegenerative Delay (MIND) diet, designed for the maintenance of neurocognitive health. The MIND diet is a combination of the Mediterranean diet(Med-Diet) and the Dietary Approaches to Stop Hypertension (DASH) diet. DASH diet was a result of research (NIH/NHLBI) to create a heart-healthy eating style for life. Scientists in the NHLBI conducted studies and showed that blood pressures were reduced with a diet that is low in saturated fat, cholesterol, and total fat and that focuses on fruits, vegetables, and fat-free or low-fat milk and milk products. It is common sense and science-based that cardiac function is associated with the maintenance of cerebrovascular brain health.
The Med-Diet is recommended for its cardiovascular and anti-inflammatory benefits and its association with healthy aging and reduced risk of cancer, diabetes, obesity, atherosclerosis, metabolic syndrome and cognition disorders and neurodegenerative diseases. It is a nutritional model inspired by Mediterranean countries and characterized by consumption of olive oil, fruits, vegetables, cereals, nuts and seeds); regular/moderate intake of wine; moderate consumption of fish, seafood, yogurt, cheese, poultry and eggs; and low consumption of red meat, processed meat products and seeds. Research studies(Spain, over 7500 subjects, 2014) concluded that among persons at high cardiovascular risk, a Mediterranean diet with extra-virgin olive oil or nuts reduced the incidence of major cardiovascular problems.
Other systematic reviews (11 studies/databases, 2012) suggests this healthful eating pattern also protects brain health, and specifically, that a greater adherence to the Med-Diet is correlated with a slower rate of cognitive decline such as risk of developing Alzheimer disease.
There are plenty of resources for specific foods to boost brain function and the best brain foods(Harvard nutritionist) to get more recommendations and ideas for your daily eating well! Other brain foods have also been researched for specific nutrients that can affect the brain function in conjunction with metabolism and synaptic plasticity.
It is so imperative to be proactive and follow diets and choose foods in daily routine that can help us to maintain a healthy brain for lifetime!
