How many foods do you eat every day? Studies have found that daily diet can affect the size of the brain, and poor diet can lead to cognitive dysfunction and dementia. Nutritionists recommend eating at least 15 kinds of foods every day, including: fruits and vegetables, whole grains, beans, nuts, olive oil, etc., to effectively prevent dementia.
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A Dutch study published in Neurology in 2018 assessed the dietary patterns and brain volume of 4,000 elderly people with an average age of 65.7 years. Those with saturated and trans fats had smaller brain volumes, while those with adequate diets of vegetables, fruits, nuts, dairy products, fish, and less sugar-sweetened beverages had larger brain volumes.
Dr. Xu Huiyu, director of the Nutrition Center of the Tung Foundation, pointed out that sugar-sweetened beverages, fried foods, processed red meat, refined grains, sweets and other high-sugar, high-fat, and high-glycemic index foods are all unhealthy diets. It can promote oxidative stress and cause inflammation, reduce brain-derived neurotrophic factor (BDNF), which regulates nerve conduction and growth, thereby affecting the normal function of brain neurons, resulting in an unhealthy brain and poor cognitive function.
Xu Huiyu said that a good diet refers to more fruits and vegetables and whole grains, especially the "mental diet" that combines the advantages of the Mediterranean diet and the Deshu diet,
According to research, 58-98 years old,A total of 923 subjects, after 5 years of follow-up, found that,
Another study found that people with more Mediterranean-type diets had larger total brain volume and gray matter, about 1.5% and 1.6-1.9% larger, indicating that daily diet can affect brain health.
Xu Huiyu emphasized that the source of nutrients for improving brain health should come from food, not supplements such as capsules and tablets, in order to truly improve the quality of the diet.
◎ Image source/Provided by Dazhi Image/shutterstock
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