Nutrition is the best medicine. And health is not just written in our genes. This is good news. Certain foods promote our mental well-being and even protect us from degenerative diseases like Alzheimer's, according to scientist Lisa Mosconi.
Promoting brain health through nutrition
Mosconi conducts research in the field of memory loss, known as Alzheimer's, a disease that will become increasingly prevalent in our society due to longer human life expectancy. In an article she wrote (in The Guardian, Feb 12, 2018), she describes the latest findings from her book: "Brain Food: How to Eat Smart and Sharpen Your Mind." It is about food, genes, and Alzheimer's. Above all, there is good news. Only 1% of Alzheimer's patients develop this disease due to genetic mutation, writes the founder and director of the Nutrition & Brain Fitness Lab at New York University (NYU) School of Medicine.
Our brain cells are largely irreplaceable compared to other body cells, Mosconi continues. That is why the best maintenance for brain cells is "nutrition," although you should focus on the right foods here.
Which food belongs on your brain food plate?
Omega-3 fatty acids
Unsaturated, long-chain fatty acids (for example omega-3 fatty acids) are the only fat that the brain needs throughout its life. Especially valuable: fatty fish like salmon, mackerel, anchovies, and sardines. Plant-based alternatives include flaxseeds and chia seeds, although the body cannot utilize these fatty acids as effectively.
Glucose
Glucose from carbohydrates is energy for the brain. Therefore, pay attention to good glucose-rich and simultaneously fiber-rich foods like beetroot, kiwi, whole grains, and coconut sugar.
Vitamins & minerals
Antioxidants in the form of vitamin A, vitamin C, vitamin E, and selenium, iron, copper, and zinc. We get these from fruits and vegetables. Get the colors of the rainbow on your plate: berries, oranges, spinach, carrots, tomatoes, etc.
Cold-pressed olive oil
Mosconi describes liquid gold as a brain must because it contains plenty of omega-3 and vitamin E. Here, too, studies show that the risk of suffering from dementia diseases like Alzheimer's can be significantly reduced. When buying olive oil, pay attention to the label: "extra virgin." This stands for cold-pressed olive oil.
Which food promotes Alzheimer's?
-Fast food like frozen pizzas
-red meat, processed meat products like salami or frankfurters
-industrial baked goods like cookies and cakes
-high-fat dairy products
Why? Studies show that the regular consumption of these foods increases the risk of Alzheimer's and harms the brain.
Conclusion
A varied diet with good omega-3 fatty acids and fresh fruits and vegetables, which provide us with valuable vitamins and minerals, promotes our brain health. Anyone who simultaneously reduces or, at best, avoids the consumption of fast food and industrial baked goods with high sugar content additionally supports their mental performance.
• Do you need to go grocery shopping for the right foods now? Here are a few ideas for your shopping list.
