The Mediterranean Diet is a healthy diet that emphasizes the consumption of fruit, vegetables, legumes, nuts and olive oil, all of which are high in beneficial antioxidants and have been shown to improve brain health. Those who follow the Mediterranean diet often report feeling physically healthier as well as being free from many diseases, including cardiovascular disease, cancer, Alzheimer’s, diabetes and hypertension. The diet has also been shown to prevent weight gain, control cholesterol levels, improve gastrointestinal function and ease depression.
The primary components of the Mediterranean diet include mostly nuts, seeds and fruits, which provide a wealth of nutrients for optimal brain health. Oatmeal is one of the most important ingredients, as it is a rich source of soluble fiber. Soluble fiber allows food to be digested more slowly, so it keeps one feeling full longer. Other beneficial ingredients in oatmeal include, seeds, whole grains, low-fat milk and honey. It is also recommended that one serving of cereal contains at least five grams of fiber.
Another ingredient of the Mediterranean diet that is beneficial to brain health is vitamin K, which is found in leafy greens such as spinach and kale. Vitamin K helps maintain the health of blood cells and is an essential nutrient for bone health. Leafy greens contain a large amount of vitamin K, as does most dairy products. However, it is the kiwi fruit that has the highest amount of vitamin K of any fruit, with about two thousand times the concentration that can be found in other fruits. Like other fruits, the concentrated leafy greens are highly perishable, so eating them raw is the best way to get vitamins. A serving of leafy greens consists of approximately one hundred and twenty calories, with thirty percent protein.
There is no doubt that eating a well balanced diet rich in nutrients can improve overall health, but researchers have found that there are several differences in the brain chemistry of those who follow a healthy diet vs. those who eat a diet rich in processed foods. Eating lots of fresh fruits and vegetables is not enough to provide the brain with all the nutrients it needs. To make up for the deficiencies, the body makes some quick and cheap food choices, such as junk foods and processed foods. Processed foods are not only bad for your health, but they also contribute to poor brain functioning. This is because refined foods tend to lower the levels of serotonin, a substance that helps the brain process information and think properly. Studies have shown that those who follow a diet low in processed foods show better brain health than those who eat a high processed food diet.
What causes the inflammation and does this have an effect on brain health? In most cases, inflammation results from a minor irritant like a cold or flu. The body is able to fight off these small attacks without much serious damage, but as the attack keeps occurring and continues, the immune system becomes weak and more inflammation occurs. When the brain begins to suffer from too much inflammation, it may begin to function worse. A diet high in inflammatory foods can make it harder for the brain to fight infections and therefore cause poorer brain health.
Now that you know what the body needs to stay healthy, let’s take a look at the five guiding principles of diet for better cognitive health. First, eat a balanced diet that includes lean protein, whole grains, and low-fat dairy products. These contain the nutrients the body needs to make certain proteins to help build cells and fibers. Second, drink a lot of water! Water is essential for hydration. Also, do not forget to take in the daily recommended amounts of vitamins A, C, D, E, and K. Vitamin and mineral supplements may be helpful as well.
One of the main reasons that inflammatory indicators rise during times of stress or severe depression is due to changes in cognitive functions. Therefore, reducing or eliminating certain foods from the diet is not likely to solve all of your problems. However, by making dietary changes, scientists have been able to show that there are some foods that can actually reduce the risk of developing inflammatory conditions. Two of the most important vitamins for fighting these conditions are the B complex family of vitamins and the vitamin E.
In a recent study conducted by the University of California – Davis Center for Alzheimer’s Disease, older adults who ate more leafy greens had fewer signs of dementia. The rich antioxidant contents of leafy greens were believed to be a protective factor in dementia. However, the study didn’t explain why vitamin e was related to better brain health. More research is needed to determine whether the vitamin helps prevent the formation of amyloid plaques that cause dementia.