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It is a well-known fact that eating vegetables is good for your health. A plant-based diet has all sorts of benefits, from protecting the heart to reducing the risk of prostate and colon cancer. And now, researchers have added another benefit to the list: protecting your brain health.
New research Molecular nutrition and food research We have found that adding fruits, vegetables, and other vegetable foods to our diet can reduce the risk of cognitive decline. The survey was conducted in France and has followed more than 800 people over the age of 65 for 12 years. Researchers have focused on the end products of metabolism, metabolites, and their effects on cognitive impairment. They found that foods such as cocoa, coffee, mushrooms, apples and blueberries have a protective relationship with the brain.
Researchers have confirmed that there is an inverse association between metabolites in these plant-based foods and markers of cognitive decline. Basically, this means that the more plant-based metabolites present in a subject’s sample, the less metabolites are associated with cognitive decline.
As a result, researchers have determined that eating a variety of fruits, vegetables, and whole grains is beneficial to those who want to reduce their risk of dementia. These recommendations make diets like the MIND and Mediterranean diets good candidates for people who want to protect their brains as they age. These healthy and tasty meals feature many plant-based foods and are easy enough to follow so that you can realistically do them for the rest of your life. (Learn more about how to follow these simple dietary plans for brain health.)
Meanwhile, researchers in this study also found that some metabolites adversely affect cognition.
“For example, the biomarkers of coffee and cocoa consumption, 2-fluoroglycine and 3-methylanthin, had a protective profile, but saccharin from the consumption of artificial sweeteners was associated with a detrimental role. “Masu,” said Christina Andre Laqueva, Professor and Principal Investigator of Research, Media Release.
Related: What does artificial sweeteners do to your body?
Artificial sweeteners have a mixed reputation. On the one hand, it helps prevent blood sugar spikes in diabetics. On the other hand, too much of a particular sweetener can affect gut health, etc., and according to this new study, it can also affect cognitive health. Fans of artificial sweets may want to skip If you’re concerned about the long-term effects of artificial sweets, choose saccharin for your morning coffee, such as honey or plain old granulated sugar. As long as you use only a little and choose naturally sweet treats elsewhere throughout the day (think fruits and smoothies as snacks), even the slightest amount of sugar is harmless. , Or replace it with something like honey or agave.
If you’re looking for a small way to make your routine plant-based, you can try Meatless Monday and skip animal protein for all three meals once a week. increase. You can do your own culinary project with a cozy winter vegetarian dinner, or you can easily combine it with a plant-based dinner that can be prepared in less than 5 steps.
Whether you choose to give your routine a New Year’s overhaul or make small changes, you’ll definitely enjoy the rewards of being plant-based-you’re your lifespan. You may add a little more time to or see your cholesterol levels get healthier. Be sure to add the best foods for your brain health, such as beets, pumpkin seeds, walnuts, and vegan options such as olive oil.
