The best diet # 1 for your brain, says dietitian
This plan has been proven to reduce the risk of Alzheimer.
It's never too early to startTake care of your brain health. Although genetics can play an important role in the health of your brain over time, researchers discover that what we eat too.
For example, according toAdvances in nutrition, There is a definite link between what you eat and the risk ofAlzheimer's disease and dementiaAlthough researchers always examine the details of why this connection occurs. With information such as these, we can focus on food consumption that will help the long-term cognitive function, regardless of age.
But what foods are really better for brain health and is there a specific diet we can follow? When we askedAmy Goodson, MS, RD, CSSD, LD, author ofThe Sports Nutrition Playbook, and a new member of ourCouncil of medical experts,She said that the best diet for the brain isthe regime of the mind.
What is the spirit regime?
"The state of mind is an absolute victory for your brain," says Goodson.
Obviously, research accepts it completely. This feed plan quite new was created by Martha Clare Morris following aResearch study It has led that seniors have observed participants aged 58 and 93. Since then, the magnitude of the mind has consistently demonstrated positive results by prolonging cognitive decline and reducing the risk of Alzheimer's disease.
"Known as the intervention of the Mediterranean-Dash for the neurodegenerative delay, the spirit combinesThe Mediterranean diet, which is rich in healthy greases, vegetables and whole grains withThe dash regime, which is designed to help stop hypertension (high blood pressure) and is charged with fruits and vegetables, "says Goodson.
According toMedical Center of Rush University, Morris' conclusions revealed that the participants who "rigorously" "followed the dietdecreased their risk of Alzheimer's disease by 53%And those who followed it "moderately" lowered it by 35%.
The diet of the mind is simply eating foods that keep your brain healthy and stay away from foods that do not.
"The mind is designed to reduce oxidative stress andinflammation, which can finally have negative effects on the brain, "says Goodson.
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How to follow the regime of the mind
According to product products, the regime of the mind recommends to regularly include the following foods in your diet or as much as you can:
- Bays
- Green leaves vegetables
- All other vegetables
- Nuts
- Fish
- Olive oil
- Whole grains
- Bean
- Poultry
- Wine (yes, wine! In moderation, of course.)
According toHarvard Health,Foods that help your cerebral health are the same healthy food for your heart, That's why we see a lot of food under the mental regime consisting of healthy fat. For example, fatty fish like salmon and tuna are full ofOMEGA-3 fatty acids, which can reduce the risk of Alzheimer's disease. For the magnitude of the mind, it is recommended to obtain at least one portion of fish per week.
Nuts are another known nutrient snack to help the brain. According to a research study published inThe Journal of Nutrition, daily nuts of nuts can help improve cognitive function.
TheJournal of the Academy of Nutrition and Dietetics Details details on the frequency of consumption of these items if you follow the regime of the mind rigorously. You must stand at about three servings of whole grains every day, with at least one salad and another portion of vegetables. They also recommend having chicken at least twice a week and yep, a glass of red wine every day made the list!
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