DIETARY PATTERNS FOR A HEALTHY GUT AND BRAIN
The Mediterranean diet has been studied for its impact on reducing cognitive decline and various forms of dementia . This diet is rich in plant foods , favours seafood over red meat , with white meats somewhere in between , has plenty of beans and lentils , and at its heart is extra virgin olive oil . What is interesting is that the combination of extra virgin olive oil and vegetables , as well as other plant foods , improves the absorption of the antioxidants in the vegetables as well as adding those from the oil . In other words , you get a double-whammy of protective , beneficial compounds , and it all tastes better in the process . Grains are one of those foods that seem to attract controversy , but they are central to a Mediterranean diet . Highly refined grains are another matter , but wholegrain intake is associated with less inflammation and better cognitive health , particularly as we get older .
Researchers in the US developed a hybrid diet combining the Mediterranean diet with the DASH ( dietary approach to stop hypertension ) diet , called the MIND diet . The MIND diet has been shown to reduce the risk of cognitive decline significantly , and in one major study , it reduced the risk of Alzheimer ’ s disease by more than 50 %! The MIND diet emphasises plant foods and limits animal foods , saturated fat and salt . It makes special mention of green leafy vegetables and berries , which are high in polyphenols .
© Dietitian Connection 24 Infuse | February 2023