There is no doubt about it: a healthy diet has been scientifically proven to make a significant contribution to the quality of human mental function. Scientists, having analyzed data from 182 thousand participants, identified four main types of nutrition.
The first is a balanced healthy diet, which includes less fat and sweets, and more fresh vegetables, fruits, fish and the right fats, such as vegetable oils. The second type is a vegetarian diet, devoid of meat, milk and eggs.
The third is a diet with limited starch content, excluding potatoes, rice and most cereals such as cereals and legumes. And finally, the fourth type is a high-protein, low-fiber diet that includes a lot of meat and eggs, but few vegetables and grains, for example, the keto diet or the Atkins diet.
The best results were shown by balanced healthy diet. It was correlated with better mental health, cognitive function and even higher levels of gray matter in the brain compared to those who ate less varied diets.
The principles of a healthy diet are especially important for older people, emphasizes the chieffreelance therapist of the Russian Ministry of Health, academician Oksana Drapkina.
She notes that the diet should consist of high-quality foods rich in essential macro- and micronutrients to support bone, muscle and heart function. However, it is important to avoid extremes and keep your diet varied. The calorie content of the diet should be in the range of 1600-1800 kcal for people with a sedentary lifestyle and about 2200 kcal for those who lead an active lifestyle.
Therapist Irina Andreeva spoke specifically for MedicForum ,about foods that improve cognitive performance.
“Improved cognitive performance can be achieved through a healthy diet that includes a range of nutrient-rich foods that support brain health and contribute to its functioning.”
Fish, especially fatty species
Fatty fish such as salmon, sardines and cod contain high levels of omega-3 fatty acids, especially EPA and DHA.
“These fatty acids play an important role in brain development and function, improving memory, concentration and learning “, says Andreeva.
Nuts and seeds
Almonds, nuts, hazelnuts, pistachios, as well as chia, flax and sunflower seeds are rich in antioxidants, vitamins and minerals, which help protect the brain from damage and improve cognitive function.
Turmeric
This spice contains curcumin, a powerful antioxidant and anti-inflammatory substance that may help improve memory and protect the brain from age-related changes.
Dark Chocolate
“Dark chocolate, high in cocoa, contains flavonoids that improve blood circulation in the brain, increasing concentration and attention.”
Eggs
Eggs contain choline, an important nutrient that is needed for brain health and nervous system functioning. Choline plays a role in the synthesis of neurotransmitters such as acetylcholine, which helps improve memory and cognitive function.
MedicForum previously wrote about the connection between menopause and dementia.
Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.