Credits: Social Media
Switching up vegetables and whole grains in your diet may lower risk of memory loss
We are what we eat and consuming an unhealthy diet can significantly affect the brain. A recent study lists foods you may not be eating enough, associated with better memory in old age.
Foods like fish rich in Omega-3 fatty acids are linked to better mental health. Similarly, there are more foods associated with a lower risk of dementia and brain-related issues found in two popular diets.
MIND diet linked to better brain health
Different diets have different effects on our overall well-being. While ultra-processed foods are said to cause great damage to your brain, the MIND diet – a combination of Mediterranean and DASH diets -could have the opposite effect.
The said diet mainly includes green leafy vegetables, whole grains, olive oil, fish, poultry, beans and nuts. The researchers behind the study observed the impact of the above food on participants’ cognitive ability before establishing its benefits.
The study involved 14,145 people with an average of age 64. They were followed for an average of 10 years.
It was noticed during the experiment that participants who were made to follow the MIND diet and achieved a larger score saw a decreased risk of cognitive impairment compared to�others.
Furthermore, the MIND diet had a greater impact on the female participants who saw a 6% decreased risk of memory loss than their male counterparts.
Everything included in the diet
As well as including certain vegetables, fruits, and meat in your diet, eating the right portion is also important for it to be impactful, notes the study published in the American Academy of Neurology.
The group that noticed lower cognitive impairment was fed three or more daily servings of whole grains; six or more weekly servings of green leafy vegetables, one or more daily servings of other vegetables, two or more weekly servings of berries, one or more weekly servings of fish, two or more weekly servings of poultry; three weekly servings of beans; and five daily servings of nuts.
Among the foods cut down was red meat, which was only served four or fewer times a week. Fried foods were included in the diet once or less weekly, one or more weekly servings of olive oil, and one or fewer tablespoons of butter or margarine daily.
As artificial sugar can be detrimental to your mental health, five or fewer weekly servings of pastries and sweets were recommended; participants’ intake of wine was limited to one glass per day.
- TO FLIP OR NOT TO FLIP: Study shows how to cook the perfect burger in minimum time
