Food that keep you fit for longer

Would you like reduce your risk of cognitive impairment, Alzheimer’s disease, and dementia? Researchers from around the world having been studying a variety of different factors that might reduce these risks and keep the brain healthy.

One factor that a number of studies have converged on is a Mediterranean-style diet. This diet includes

• fish
• olive oil
• avocados
• fruits
• vegetables
• nuts
• beans
• whole grains
• red wine in moderation.

Now, if you’re like me and you happen to like all these foods, then you have all the information you need to eat a brain-healthy diet. On the other hand, if you’re not crazy about everything on the list, perhaps you would rather eat just the most important components. Researchers have, in fact, been trying to determine the key parts of this diet for a number of years.

For example, one study published in 2015 and updated in 2018 compared healthy older adults who followed a Mediterranean diet with extra olive oil or extra nuts versus a control reduced-fat diet. The enhanced Mediterranean diet groups fared equally well, and both had better cognitive performance outcomes than the reduced-fat diet group. 

Science has proven that chronic, low-grade inflammation can turn into a silent killer that contributes to cardiovas­cular disease, cancer, type 2 diabetes and other conditions. Get simple tips to fight inflammation and stay healthy -- from Harvard Medical School experts.LEARN MOREView Protect yourself from the damage of chronic inflammation. 

To reduce your risk of cognitive impairment and decline, eat a Mediterranean-style diet including fish several times per week. There are lots of good fish to eat, including Atlantic mackerel, black sea bass, catfish, clams, cod, crab, crawfish, flounder, haddock, lobster, salmon, sardines, scallops, shrimp, skate, sole, squid, tilapia, trout, and canned light tuna. Just be careful about fish that may have high levels of mercury, such as swordfish and bigeye tuna; these fish should only be eaten occasionally. The FDA has a good guide to help you know the best fish to eat. 

What did the researchers find? Fish was the single most important dietary factor in lowering the risk of cognitive impairment. Vegetables were second best, and all other foods showed smaller, insignificant effects. Moreover, of all the foods evaluated, only fish was associated with a lower risk of cognitive decline. Eating fish lowered the risk of both cognitive impairment and cognitive decline. 

Let’s take a moment to unpack these terms. Let’s say you want to know what your risk is 10 years from now.

• Cognition is a shorthand way of saying thinking, memory, language, attention, visuospatial, and other mental abilities.
• Your risk of cognitive impairment is the risk that 10 years from now, your cognition will be worse than your peers.
• Your risk of cognitive decline is the risk that 10 years from now, your cognition will be worse than it is now.

 Here are some foods that have been associated with potential benefits for brain health:

1. Leafy Green Vegetables: These nutrient-rich greens, such as spinach, kale, and Swiss chard, are packed with antioxidants and vitamins that support brain function.
2. Non-Starchy Vegetables: Include a variety of colorful vegetables like bell peppers, broccoli, and cauliflower. They provide essential nutrients and fiber.
3. Fish: Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which are beneficial for brain health.
4. Beans: Beans and legumes are excellent sources of protein, fiber, and antioxidants.
5. Wine: In moderation, red wine contains resveratrol, which has been linked to cognitive benefits.
6. Nuts: Walnuts, almonds, and other nuts provide healthy fats and antioxidants.
7. Prebiotics & Probiotics: These support gut health, which is connected to brain health.
8. Olive Oil: Rich in monounsaturated fats, olive oil is a staple of the Mediterranean diet.
9. Poultry: Lean poultry like chicken and turkey is a good protein source.
10. Avocados: These fruits are rich in healthy fats and antioxidants.
11. Tea: Green tea, in particular, contains compounds that may protect brain cells.
12. Berries: Blueberries, strawberries, and other berries are packed with antioxidants.
13. No Sugar: Reducing added sugars may benefit overall health, including brain health.
14. No Trans Fat: Avoid processed foods with trans fats, as they are detrimental to brain function.
15. No Grains: Some diets, like the KetoFLEX 12/3 diet, recommend limiting grains.
16. Salt Alternatives: Use herbs and spices instead of excessive salt.
     

The word nutraceutical comes from the contraction of the words nutrition and pharmaceutical.

Nutraceuticals are food supplements with a proven efficacy on specific physiological processes, promoting their correct deployment. For example, they can stimulate the insulin or protein pathway, they can help the production of muscle fiber or certain components of the immune system. They cannot have a health claim, like a drug, because that would bring them under Pharma regulation. This definition is not recognized by European law, which only distinguishes between drugs and food supplements, the latter can neither cure nor prevent. The American regulation, while replicating the guideline of the old continent, recognizes the possibility of supplements to improve some physiological processes and not only to bring nutritional principles deficient.

The Puglia Chef Academy investigates these new products in cooperation with the Sustainable Food Institute.