Published on December 3, 2024
Simple changes in diet can have dramatic effects on brain health.
And « Food guide for a healthy brain“, Who “draws on evidence that specifically focuses on cognition in old age
”, was published by theCanadian Consortium on Neurodegeneration Associated with Aging.
« Studies have shown that a healthy diet promotes better memory, faster reasoning speed, and improved overall brain function, reducing the risk of Alzheimer’s disease and other dementias.
», underlines Guylaine Ferland, professor in the Department of Nutrition at the University of Montreal, co-director of this tool, published in 2023.
«
Although it compares to Canada’s Food Guide as well as diets recommended for treating conditions such as heart disease, diabetes, high cholesterol and hypertension, the Food Guide to a Healthy Brain differs in the importance he places on the following foods:
small fruits (fresh or frozen), sources of polyphenols;
walnuts and fatty fish (salmon, trout, sardines), sources of plant omega-3;
cruciferous and leafy green vegetables (lettuce, spinach, mixed greens, broccoli, cauliflower, Brussels sprouts, kale), sources of vitamin K.”
Other tips you can find for a healthy brain:
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vary foods and opt for color;
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choose whole grains (oats, brown rice, quinoa, bulgur, barley) rather than refined grains (white rice, white pasta, white bread);
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consume low-fat dairy products;
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favor extra-virgin olive oil for cooking and in salad dressings;
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add legumes to soups, stews, salads and stir-fries;
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limit the consumption of red meat and cold meats as well as foods rich in added sugars and salt.
Simple “small gestures” can make a difference, underlines the researcher.
Download The Food Guide for a Healthy Brain.
For more information, see the links below.
Psychomedia with source: University of Montreal.
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