2024-10-25 02:22:00
Illustrative image generated with AI.
Dr. Taz Bhatia, nutritional medicine expert and author of the book “What Doctors Eat,” claims that “we have decades of research showing that a nutritious diet, rich in healthy fats and antioxidants, protects the brain and slows cognitive decline.” Additionally, such a diet may “reduce the risk of mild cognitive impairment that progresses to Alzheimer’s.”
A 2023 investigation highlighted that older adults who consume diets rich in healthy fats perform better on memory tests and have larger brain structures, affirming the effectiveness of these foods.
Contrary to the benefits of a healthy diet, excessive consumption of junk food and sugary drinks harms cognitive function. “When it comes to brain health, what you eat really matters,” Bhatia points out.
To add more brain-friendly foods to your diet, Bhatia suggests including at least two a day. One of the recommended recipes includes a daily smoothie with ingredients such as celery, green apple, lemon and cucumber, ingredients known to protect the brain and improve cognitive abilities.
Among the foods highlighted by Bhatia are:
Olive oil
A kitchen staple that reduces cognitive decline in adults, according to recent studies from Harvard University.
Citrus fruits
Fruits such as oranges and lemons, rich in beta-carotene, flavonoids and vitamin C, prevent oxidative stress, a factor that influences the development of degenerative diseases such as Alzheimer’s.
Green leafy vegetables
Spinach and kale are examples of foods rich in antioxidants and vitamins that counteract free radical damage to the brain.
Blueberries
Known to protect against oxidative stress, regular consumption has been shown to improve memory and cognitive performance in adults with mild cognitive impairment.
This simple yogurt with cranberry and blackberry sauce recipe will satisfy your hunger any time of the day
Cafeteria
Ground (unsweetened) caffeine improves short-term memory and speeds up reaction times. Studies link low to moderate coffee consumption with a lower risk of diseases like Alzheimer’s and Parkinson’s. Moderation is key in this case to avoid negative effects.
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Avocado
Avocado is rich in monounsaturated fats, which contribute to healthy blood flow, especially benefiting the brain and heart. Furthermore, thanks to its potassium content, it helps reduce blood pressure, which is positive for maintaining cognitive abilities. The fiber in avocado also reduces the risk of heart disease and bad cholesterol.
Whole grains
Foods such as brown rice, whole wheat, oats and barley improve cardiovascular health and promote blood flow to the brain, improving mental acuity. These grains are rich in nutrients such as vitamin E, antioxidants and fiber, which preserve the integrity of brain cells. A study conducted in the United States on adults showed that those who consume more whole grains have a lower risk of developing any type of neuronal or autoimmune disease.
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