6 OF THE MOST AMAZING BRAIN-HEALTHY FOODS

 6 OF THE MOST AMAZING BRAIN-HEALTHY FOODS

DIET AND YOUR BRAIN

What you eat every day is more than providing your body with energy. It additionally assumes a significant part in mental well-being. According to a 2021 article in Frontiers for Young Minds, eating foods high in fat and sugar can cause inflammation of neurons in the brain, leading to cognitive decline and mental health problems. On the other hand, when you feed your body enough nutrients, the same thing happens to your brain. Researchers have found that eating a diet rich in healthy nutrients like omega-3 fatty acids can help you feel better inside and out.

There is a direct physical connection between the brain and the gut, says Kien Vuu, MD, assistant professor of health sciences at the University of California, Los Angeles, and founder of VuuMD Performance and Longevity. This nerve, called the vagus nerve, connects the brain to the gut and the surrounding nervous system and sends messages between the two. When you eat a poor diet or eat foods that irritate your gut, your gut sends signals to your brain that can cause memory problems and brain fog.

Much research has focused on what we eat to nourish the brain. In general, foods that are good for your heart (such as fruits, vegetables, and healthy fats) are also good for your brain. These omega-3s are key, along with other important nutrients such as beta-carotene and lutein. (If you're looking for snacks tailored to your brain's needs, try Brainiac foods, designed to support brain health and development. Chocolate almond butter is a healthy editor's favorite.)

If you want to include more brain-healthy foods in your daily diet, a study published in the September 2020 issue of the journal Alzheimer's Nutrition suggests that there may be a lesser-known option linked to cognitive function.

CHEESE

In the Alzheimer's Diet Journal study, researchers followed a large sample of people over a 10-year period to collect dietary and cognitive data. The study involved 1,787 British adults aged 46 to 77 who completed a touchscreen questionnaire testing their ability to "think on the fly."

This test measured fluid intelligence, or the ability to solve problems without prior knowledge. The participants were tested twice two to three years apart.

By conducting observational studies, we can model 10-year trajectories of cognitive change as an outcome (rather than just momentary values), and we can also get a sense of participants' overall diet over that period. He says. Brandon Kleindienst is a doctoral student in neuroscience at Iowa State University and one of the study's principal investigators.

After examining the data, the researchers found that daily cheese consumption was associated with better performance on cognitive tests. This type of flexible thinking, the ability to use information you already know in other ways (such as doing a crossword puzzle), becomes more difficult with age, especially for people who are at risk for Alzheimer's disease.

Because cheese is high in saturated fat, it's often synonymous with luxury food, says Auriel Willett, Ph.D., assistant professor of food science and human nutrition at Iowa State University and lead researcher on the study.

However, cheese contains healthy nutrients such as conjugated linoleic acid (CLA), and cheeses from grass-fed cows and aged cheeses such as blue cheese, Swiss cheese, sharp cheddar, and brie cheese contain healthy nutrients such as conjugated linoleic acid (CLA). The linoleic acid (CLA) he says is especially high in cheese, which contains a lot of oxygen. Increased CLA levels have been linked to anti-inflammation, weight loss, and better fat regulation, in part through omega-3 fatty acids.

LAMB

Our findings suggest that weekly consumption of lamb appears to be associated with more fluid thinking, which is similar to the Mediterranean diet and other diets that recommend moderate meat consumption," Willett said. This is consistent with the law. It is rich in protein and at the same time very low in fat.

Another reason this meat is considered one of the brain-healthy foods is the way it grows before it reaches your plate. Lamb is usually non-processed meat, says Dr. Wu. Pasture-raised meats (such as lamb) are not injected with antibiotics and are also less inflammatory than other red meats.

Alcohol in moderation

In the same study, any type of alcohol consumption appeared to be beneficial, with red wine sometimes showing additional effects. Participants who drank alcohol had higher flexible thinking scores than those who abstained from drinking.

Because wine is made from fermented fruit, Willett says, it's rich in antioxidants. Polyphenols, a type of antioxidant, are naturally produced in the pulp, seeds, and skin of grapes. Polyphenols such as resveratrol and quercetin are associated with agents that increase blood flow.

According to Dr. Vu, the brain is highly susceptible to antioxidant stress. Obesity and a diet high in fat and sugar can affect the heart, and antioxidants are a great source of protection against these stressors.

Keep in mind that most experts say that the health benefits of alcohol (including this study) are not enough to recommend that people not drink alcohol. They point out that beyond moderate consumption (which is considered two drinks a day for men and one drink for women), the benefits become risks.

However, be careful not to drink too much. Consuming this amount of alcohol per week can have negative effects on your brain.

FATTY FISH

Omega-3s are important nutrients for all cell membranes, especially for the brain, says Dr. Wu.

You probably already know that salmon is a great source of omega-3s, but what other types of fish are brain-healthy foods? According to Dr. Vu, there's a simple acronym that can help: SMASH. It is said to exist. It stands for sardines, mackerel, anchovies, salmon, and herring, which are all sources of oily fish that have many benefits for the brain.

A study published in Neurology suggests that eating seafood containing omega-3 fatty acids at least once a week may protect against memory loss. The association was even stronger in people with mutations in the APOE4 gene, which is known to increase the risk of Alzheimer's disease.

DARK CHOCOLATE

While you should be careful about the type of chocolate you buy (sorry, Snickers bars aren't going to help much here), pure dark chocolate can help improve your cognitive health. Dr. Wu says: The cocoa in dark chocolate contains flavonols, which act as antioxidants and help protect the brain.

And apparently, every little bit helps. A review of studies published in Frontiers in Nutrition found a link between flavonol consumption and improved memory, higher test scores, and improved blood flow to the brain, which indirectly improves memory and cognition.

GREEN TEA

Green tea contains a moderate amount of caffeine, which can stimulate the brain and enhance brain function and memory.

According to Dr. Wu, green tea has several properties that coffee lacks, but the biggest one is theanine. It is an amino acid that penetrates the brain makes you feel more relaxed and less anxious, and improves mental performance.

Green tea also contains polyphenols similar to red wine, so even if you don't drink alcohol, you can still benefit your brain by sipping a cup of tea instead.