The brain requires certain nutrients to function optimally. One of these nutrients include omega-3 fatty acids which are found in fish such as salmon, mackerel, tuna, herring and sardines. The omega-3 fatty acids help build and repair brain cells, and act as antioxidants to reduce cellular stress and inflammation, which are linked to brain aging and neurodegenerative disorders, such as Alzheimer’s disease. It is recommended to include two fish dishes per week to reap the benefits with brain and cognitive health.
A study has found that consuming approximately one serving of green leafy vegetables daily was associated with slower cognitive decline as we age. Green leafy vegetables are rich in Vitamin K, folate, beta carotene and lutein, all of which play a role towards cognitive functioning.
Berries that are darker in colour such as blackberries, cherries and blueberries generally contains a higher amount of flavonoids, which is associated with improved memory. One study found that consuming two or more servings of berries per week helped in delaying memory decline by two and a half years in women. Whilst further studies are still required, the benefits of berries in cognitive health appear promising.
A study illustrated a link between walnut consumption (10.3g/day or 6 halves) and improved cognitive test scores. This could be due to walnuts being high in omega-3 fatty acids that helps to protect blood vessels, and therefore are beneficial for both brain and heart health.
Overall, the Mediterranean Diet can be considered one of the world’s healthiest diets due to its abundance of fruits, vegetables, legumes and olive oil.
Research has suggested that following a Mediterranean diet can help to improve weight, control blood sugar, reduce inflammation and contribute to preventing issues including Alzheimer’s disease. This is due to its richness in fish, antioxidants and given that discretionary choices are kept to a minimum. As such, following a Mediterranean diet can also be associated with improved brain health as we age.
Authors: Nikita Deo (Senior Dietitian) and Rachel Gray (Dietitian)
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