If you want to keep your brain healthy and thriving, you can do so by following the popular Mediterranean diet.
News scientific research It revealed that special nutrients containing the “star” can play a crucial role in slowing down the aging of the brain and its functions.
Using blood biomarker analysis, brain imaging and cognitive assessments, a study published in Nature Publishing Group Aging concluded that a diet rich in fatty acids, antioxidants, carotenoids, vitamin E and choline may promote healthy brain aging and cognitive function.
Participants with slower brain aging consumed a different combination of fatty acid foods. antioxidants and carotenoids, two types of vitamin E, and choline, a finding that suggests the Mediterranean diet may contribute to cognitive decline.
How is the Mediterranean diet and brain aging linked?
“The positive effects of the Mediterranean diet on brain health are increasingly recognized,” the researchers report. “More evidence links its nutritional profile to cognitive function and neuroprotection.”
Fatty acids occur naturally in foods such as milk and fatty fish definitely to maintain neurons, also known as brain cells.
On the other hand, antioxidants, including carotenoids, are important for neutralizing free radicals. They protect the brain from oxidative stress, which can damage and accelerate brain cells don’t get old.
Vitamin E is another important antioxidant that researchers say helps protect cell function and appears to be related. research With protection against dementia such as Alzheimer’s disease.
What to put on your plate
Oily fish such as salmon, mackerel, sardines and trout are rich in omega-3 fatty acids and are ideal choices. THE American Heart Association recommends consuming 2 servings per week.
Leafy greens like spinach, kale, and broccoli are also great choices because they provide valuable carotenoids like lutein and zeaxanthin.
Nuts and seeds are equally useful. You can choose almonds, sunflower and flax seeds as a snack or accompaniment to your breakfast.
You can try eating eggs and liver to increase your choline intake in your diet. It’s also a good idea to fill your plate with colorful vegetables and fruits, including peppers, tomatoes and oranges, which are rich in antioxidants and vitamin C.