This study was conducted by the Biomarkers and Nutritional Food Metabolism Research Group and CIBER on Frailty and Healthy Aging (CIBERFES), Faculty of Pharmacy and Food Science, University of Barcelona (UB). In their findings, the authors of the study found that they are protective between polyphenol-rich foods (apples, green tea, blueberries, oranges, pomegranates, etc.), cocoa, coffee, mushrooms, red wine and metabolites from cognitive impairment. Disabilities in the elderly who report to be relevant. The survey was conducted over 12 years with the participation of 842 people over the age of 65 in the Bordeaux and Dijon regions of France.
“Increasing intake of fruits, vegetables and vegetable foods provides polyphenols and other bioactive compounds that reduce the risk of age-related cognitive decline,” said Christina, Principal Investigator for the study. Professor Andre Laqueva said. Head of Biomarkers and Nutritional Metabolism in Pharmacy and Food Science, and UB’s Food Research Group.
The link between eating plant-based foods for brain health and cognitive function is not necessarily new, but the findings are important because this study is considered a more reliable measure. “This study used metabolomics as a unique measurement tool in studies involving cognitive decline,” explains health coach and personal trainer Aimee Nicotera, MS, and RD. [less scientific] Small molecule metabolites from serum were actually identified as markers and then measured as a means of quantifying nutrient intake. “
Nicotera further states that the study included a large sample size and was designed using two nested case-control sample sets. “This means that researchers can better manage each case, rather than following a group of people to collect data. This type of design is effective and efficient for diagnostic research. It is being considered. “
Related article
That said, Nicotera states that coffee metabolites were examined, but excessive amounts of caffeine were not. “When we apply science, we need to be aware that we go to the extreme. In addition, alcohol metabolites have been associated with reduced cognitive decline, but excessive alcohol intake is cognitive function. It is associated with an increase in the incidence of declines, “she says. It is also important to remember that, according to Nicotera, the presence of stress, environmental factors, genetics, and other illnesses can also contribute to cognitive decline. “Consuming more of the proposed healthy ingredients and less of the unhealthy reported ingredients may be beneficial, but it does not guarantee complete prevention of cognitive decline.” She says.
But what’s particularly special about certain plant-based foods for brain health identified in this study? Let’s take a closer look.
According to new research, the 5 best plant-based foods for brain health as you get older
1. Cocoa
“Cocoa provides antioxidants that counteract cell damage,” said Jamie Fight, MS, RD, a nutrition expert at Testing.com. However, keep in mind that this study is looking at cocoa.no chocolate. “Chocolate contains extra sugar and calories. Choose pure cocoa and add it to your morning oats or smoothies, or whisk it with avocado and eat it as a’mousse’,” Nicotera recommends.
2. Coffee
“Coffee is known to improve memory and reduce the risk of developing Alzheimer’s disease,” says Feit. “This was proven and well explained in a Harvard study.” However, Nicotera warns that the recommended coffee intake is 3-5 cups a day and caffeine is up to 400 mg. doing. A cup of 8 ounces of coffee provides about 100 mg of caffeine.
3. Mushroom
“Mushrooms are known to reduce inflammation and increase vitamin D, both of which help strengthen the immune system,” says Feit. “It’s best to consume different mushrooms, as each type has different protective properties.”
4. Red wine
According to Nicotera, Malbec, Petit Syrah, Saint Laurent and Pinot Noir have the highest resveratrol content. “The recommended amount of wine is one glass a day for women and two glasses a day for men. This recommendation is more harmful than wine, although it has some health benefits. It is based on the idea that there may be. The recommended intake of supplemental resveratrol has been discussed, especially due to its questionable bioavailability, and cannot be directly equivalent to a glass of wine. “
5. Foods rich in polyphenols
Polyphenols are natural compounds found in plants. They are rich in antioxidants and offer a variety of health benefits. “Research shows that it is recommended to consume at least 650 mg of polyphenol-rich foods per day. For example, 1000 mg of polyphenols per day is 12 cups of cauliflower, 1.5 cups of blueberries, 2.5 cups of strawberries, or It’s equivalent to five and a half cups of broccoli, “says Nicotera.
Hello! You look like a lover of free training, cutting-edge wellness brand discounts, and exclusive Well + Good content. Sign up for Well +, the wellness insider online community, and unlock your rewards right away.
