A new study finds that this is the best diet for your brain – eat that’s not

If you want to be your best self in 2022, there are things you can do to help your brain function at its best. While some habits, like drinking too much alcohol or too much caffeine, can take a toll on your brain, others, like getting enough exercise and sticking to a healthy sleep schedule, can help keep your mind strong. The foods you eat can also make a real difference. Now, new research suggests that sticking to a Mediterranean diet can help protect against cognitive decline.

In the study published in British Journal of NutritionIn the study, the researchers looked at a group of more than 900 adults with cognitive decline over a period of about three years. They gave each person’s diet a score based on how closely their food choices adhered to the principles of the Mediterranean diet. By comparing this information with measures of cognitive health — specifically, memory, language, visual perception and executive function — the researchers found that adherence to this diet was associated with significantly slower cognitive decline.

In fact, those who scored a 10-point higher Mediterranean diet score (on a scale of 0 to 55) experienced a 7% slower cognitive decline within a year. Furthermore, researchers found that each additional serving of vegetables slowed the progression of cognitive decline by more than 2%.

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The study adds to a growing body of evidence pointing to the powerful benefits of this diet on your brain. A study of more than 500 older adults published in early 2021 by researchers at the University of Edinburgh found that a Mediterranean diet is linked to better thinking skills later in life.

Another study was published in early 2021 in Alzheimer’s and Dementia: Journal of the Alzheimer’s Association, which followed more than 5,000 participants over two decades, found that a strict Mediterranean diet can keep the brain about six years younger. The list of searches that arrives at the same result goes on and on. Far from a one-time effect in one study, the benefits of the Mediterranean diet on your brain appear to be a consistent finding across different groups of people.

Pillars of the Mediterranean diet include the intake of monounsaturated fats such as nuts or olive oil. get plenty of vitamins, minerals and phytochemicals (the beneficial compounds found in plants); And consume moderate amounts of salt. Additional benefits of the diet include reducing the risk of heart disease, extending life, and aiding in fertility, to name a few.

For some meal ideas to get you started, check out our 15 Best Mediterranean Diet Recipes.

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