Dementia and related conditions are affecting a growing portion of the world’s population, and although scientists are researching them, they can’t be sure what exactly causes them.
However, there are many factors that are associated with neurocognitive decline, including those that we cannot control (such as aging and certain genes) and those that we somewhat can (such as high blood pressure and high cholesterol).
Avoiding smoking, alcohol consumption and maintaining a physical activity regime, of course, also contribute favorably, as well as a balanced diet.
Although sticking to a varied diet with clean and quality products is important for our overall health, scientists are still not clear enough that it protects against serious neurodegenerative diseases.
At the same time, however, a lot of promising research has been showing for years that what we eat can actually benefit our brain.
A study from this year supports this connection by determining the so-called diet MIND (Mediterranean-Dash Intervention for Neurodegenerative Delay diet) for the most suitable. It is a version of the Mediterranean diet, in which brain-healthy foods such as leafy greens, beans, whole grains, fish, olive oil and others prevail.
According to the 14-year study, older people who more closely followed this style of eating aged biologically more slowly and were less likely to develop dementia than those who did not follow the MIND diet the diet.
All that being said, the term “brain food” may not be very strictly defined, but food does play a role in keeping our brains healthy. Here are the most popular foods that are claimed and scientifically supported to contribute to brain health.
Fatty fish
Fish is an excellent source of omega-3 fatty acids – essential polyunsaturated fats that we need to get through food because our bodies do not produce them on their own. They can protect our brain by helping to regulate the release of neurotransmitters and support our brain’s lipid membrane, which is responsible for protein processing and cell renewal.
Omega-3 fatty acids also have anti-inflammatory effects for our brain as well as other places in our body. Specifically, fish with higher concentrations of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) were more strongly associated with a reduced risk of Alzheimer’s disease than those lacking these acids. Due to the content of both types of acids, the most recommended types of fish for consumption are salmon, mackerel, tuna and sardines.
Colorful fruits and vegetables
This is why all health experts encourage us to eat fruits and vegetables of all colors of the rainbow. Colorful, fiber-rich fruits and vegetables contain anthocyanins, powerful antioxidants. They are present in blueberries, beets, red cabbage, purple carrots and other brightly pigmented varieties.
These types of antioxidants have a beneficial effect against inflammation in the brain, while promoting our “body cleansing” of old cells. Disruption of this process is associated with dementia, so anything that can help this process is only welcome for our brain functions.
Leafy vegetables
There are a number of nutrients in leafy greens that could potentially prevent the development of neurodegenerative disease. Among them are phylloquinone, lutein, nitrate, folate, alpha-tocopherol and kaempferol.
Folate in particular is linked to brain health as it helps our body produce the hormones needed for good focus, mood and cognitive function. A deficiency of this nutrient has been shown to increase the risk of developing Alzheimer’s disease, and to avoid this, it is best to regularly eat kale, kale, spinach, lettuce, and turnip greens.
Nuts and seeds
Like fish, nuts and seeds also contain omega-3 fatty acids, but of a different kind: alpha-linolenic acid (ALA). It is beneficial for the brain thanks to the anti-inflammatory effect it can have on certain cells in the body.
There is scientific evidence for the link between ALA acid and good cardiovascular health, and as we know, anything good for the heart is indirectly good for the brain.
Olive oil
It is far from being nicknamed “liquid gold” for nothing. Olive oil has a high concentration of omega-3, hence the benefits for our overall health, including the brain. According to a study, taking just seven grams (about 1 ½ tsp) a day can reduce the risk of dementia-related death by 28%. This was true for people with and without the Alzheimer’s gene, regardless of the other foods they ate.
Another, though smaller, study found a promising link between olive oil intake and a stronger blood-brain barrier, a protective, filter-like layer in the brain that is often weakened by conditions such as Alzheimer’s disease. In addition, a number of studies have shown that olive oil may reduce the risk of developing heart disease, which in turn may protect against dementia, Self writes.
Legumes and pulses
Beans, lentils and other legumes and pulses are rich sources of thiamin (vitamin B1), which has been shown to have a direct effect on brain health. People with thiamine deficiency exhibit symptoms similar to those of Alzheimer’s disease, such as memory loss for example.
The vitamin helps enzymes reach the mitochondria in the brain, which is vital because our central nervous system cannot function properly without them.
What’s more, legumes and pulses also have some omega-3 fatty acids and a solid amount of fiber, which can lower blood pressure and keep our heart healthy. And this, as already mentioned, indirectly contributes to better brain function.
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