you are what you eat Just as your diet plays an important role in the health of your heart, skin, and other organs, so too can what you put into your body. your brain health.
For one, healthy foods help keep blood vessels healthy. These tiny tubes transport nutrients throughout the body, including the brain. “Our brain is nourished by blood vessels, and the supply of nutrients and oxygen to brain cells depends on the integrity of blood vessels. [these blood vessels]said Irwin Rosenberg, MD, emeritus professor of nutrition and medicine at Tufts University’s USDA Human Nutrition Research Center on Aging (HNRCA) and Friedman School of Nutrition Science and Policy.
Accumulating research also points to a strong connection between the brain and the digestive system (commonly called the gut). “Like teenagers who love to text each other all the time, [the brain and the gut] Director of Nutrition and Lifestyle Psychiatry at Massachusetts General Hospital in Boston, This is your brain.“And the health of one reflects the health of the other.”
Certain diets can also trigger inflammation, cell and tissue damage, and other biological processes associated with poor brain health, says the National Institute on Aging.
The good news: Eating to support your brain is “actually pretty easy,” says Shelly Wegman, a clinical dietitian at UNC REX Nutrition Services in Raleigh, North Carolina. “Choose minimally or unprocessed foods,” Wegman adds, adding salty, sugary and ultra-processed foods that have been linked to dementia risk and depression risk. Minimize the consumption of options.
And while there’s no silver bullet to give the brain a boost (“It’s really diet’” emphasizes Rosenberg), there are several food groups that stand out.
fish
Many fish are rich in omega-3 fatty acids. Omega-3 fatty acids are an essential type of fat linked to better cognitive function by decades of research.
What is cognitive health?
Mental processes collectively known as cognition include:
- Ability to learn new things
- Intuition
- judgement
- language
- remember
Source: Centers for Disease Control and Prevention (CDC)
Recently, Investigation It was published in the magazine neurology Middle-aged adults on diets rich in omega-3 fatty acids have larger hippocampal volumes (the hippocampus is a part of the brain that plays an important role in learning and memory) and are better able to understand complex concepts. I got
“Studies are looking at this association in an older population. A new contribution here is that even at a young age, if a diet containing omega-3 fatty acids is present, it can be seen in middle age.” It’s already protecting the brain from most indicators of brain aging,” said Claudia, lead study author of the Glenn Biggs Institute for Alzheimer’s and Neurodegenerative Diseases at UT Health San Antonio and an expert in population health sciences. Assistant Professor Satizabal said in a newsletter report on the research.
Cold-water, fatty fish such as salmon, mackerel, tuna, herring, and sardines are good sources of omega-3s, according to the National Institutes of Health. don’t you eat fish? Walnuts, seaweed, flax and chia seeds contain omega-3 fatty acids, says Naidoo.
