Optimal Diets for Brain health: Identifying Nutritious Foods that Support Cognitive Function
A growing body of research suggests that the Mediterranean diet is an effective way to support brain health and potentially reduce the risk of cognitive decline and neurodegenerative diseases like Alzheimer's.
The Mediterranean diet, traditionally eaten in countries like Greece, Italy, Morocco, Spain, and Turkey, emphasizes the consumption of whole grains, beans and legumes, fruits and vegetables, fish, olive oil, and limited intake of red meat and sweets. This nutrient-rich combination has been found to offer several specific benefits for brain health and cognition.
One key advantage is the lower risk of Alzheimer's disease pathology. Studies have found that people who closely followed the Mediterranean diet for at least a decade had fewer signs of amyloid plaques in their brains after death. Amyloid plaques are a key hallmark of Alzheimer's disease, linking this diet to potentially reduced Alzheimer's risk.
The Mediterranean diet is also associated with a significantly lower risk of developing dementia. Research analyzing nearly 93,000 adults showed that better adherence to these dietary patterns correlated with up to a 25% reduction in dementia risk, including among diverse racial groups and at different ages.
Key components of the Mediterranean diet, such as seafood rich in omega-3 fatty acids (DHA and EPA), are integral parts of brain cell membranes and promote cognitive function. Other healthy fats from olive oil and nuts also contribute positively to brain health.
The diet is rich in antioxidants from fruits, vegetables, legumes, nuts, seeds, coffee, and moderate red wine consumption. Antioxidants help protect the brain from oxidative stress, a major factor in cognitive aging and neurodegeneration.
While short-term adoption of a Mediterranean diet may improve weight and metabolic health in older adults with obesity, its impact on cognition might require longer or more intensive interventions. This suggests that the diet supports overall brain health both directly and through cardiovascular benefits.
Another diet that combines the benefits of the Mediterranean diet and the ketogenic diet is the keto-Mediterranean diet. This diet has been found to help reduce harmful compounds of Alzheimer's disease and potentially reduce its risk. The keto-Mediterranean diet enhances brain ATP production, making it a more efficient cellular fuel than glucose.
High intake of flavonoids, specifically anthocyanins in berries, improves memory and attention scores. Elderberries, blueberries, and cranberries are excellent sources of flavonoids. Flavonoids increase the size of brain cells in the memory areas of the brain, and adhering to the Mediterranean diet can help protect against 5 years of brain aging.
The MIND diet, a mashup of the Mediterranean diet and the DASH diet, is specifically designed for brain health. It focuses on 15 specific dietary components, including 10 healthy foods that are recommended and 5 foods that must be limited. Increment in 1 point on the MIND diet lowers the risk of cognitive impairment by almost 20%. Adherence to the MIND diet is linked to better memory, and eating a Mediterranean diet is shown to reduce the risk of Alzheimer's disease by up to 40%.
The Nordic diet, which encourages intake of seasonal and sustainable plant-based foods, also offers benefits for brain health. More than 300g of berries are recommended daily, and the Nordic diet increases the chance of a dementia-free life by 20% and better scores in memory tests.
In conclusion, the Mediterranean diet, the MIND diet, and the Nordic diet all provide essential nutrients and antioxidants that support brain health, potentially reducing the risk of cognitive decline and neurodegenerative diseases. High intake of omega-3 fatty acids, flavonoids, and antioxidants from these diets can help protect the brain from oxidative stress, improve brain cell structure and function, and support overall metabolic health, all of which are closely linked to cognitive function.
- Science has identified the Mediterranean diet's single capsule dose, comprising omega-3 fatty acids, flavonoids, and antioxidants from sources like fish, berries, and vegetables, as key to brain health and potentially reducing the risk of diseases like Alzheimer's.
- In addition to the Mediterranean diet, the keto-Mediterranean diet, which combines elements of the ketogenic diet, has been found to enhance brain ATP production, making it a more efficient cellular fuel and potentially reducing the risk of Alzheimer's.
- The MIND diet, a specific diet designed for brain health, focuses on components like fruits, vegetables, and whole grains, amid others. Adherence to this diet, like eating a Mediterranean diet, has been linked to a lower risk of cognitive impairment and Alzheimer's disease, suggesting its potential benefits for mental health and overall health-and-wellness through fitness-and-exercise and nutrition.
