Üsküdar University NPİSTANBUL Brain Hospital Dietitian Özden Örkcü drew attention to the relationship between brain health and a correct and balanced diet and made an assessment on brain-friendly nutrition.
Örkcu said:
“Foods such as snacks, sweets, cheeseburgers, flavored chips, and soft drinks cause a rapid spike in dopamine. Because these choices negatively affect our diet and gut health, they have a negative impact on our brain function and mental health. The modern Western diet is at the bottom of the list for supporting brain function, reducing depression and improving mood. A plant-based Mediterranean diet is linked to healthy fats, oily fish, olives, nuts and positive brain function. The Mediterranean diet focuses on other foods that reduce the risk of dementia and Alzheimer's disease. To support a healthy microbiome, a diet should balance not only fruits and vegetables, but also unprocessed grains, seafood, probiotic cultures and prebiotic primers.
Conversely, a diet that included high intakes of red and processed meats, refined grains, sweets, high-fat dairy products, butter and potatoes, as well as low intake of fruits and vegetables was linked to a Western-style diet with a significantly increased risk of depression. More recently, a study of adults over 50 found a link between high levels of anxiety and diets high in saturated fat and added sugars. Interestingly, the researchers noted similar findings in children and teenagers. For example, 56 studies have found an association between high intake of healthy foods such as olive oil, fish, nuts, legumes, dairy products, fruits and vegetables, and a reduced risk of depression during adolescence.”
Emphasizing that one of the antioxidant vitamins that play an important role in maintaining the health of the central nervous system is vitamin A, Özden Örkcü continued as follows:
“The serum and plasma concentrations of vitamin A and beta carotene were found to be low in individuals with Alzheimer's disease. In a study conducted in Switzerland with the participation of 65 Alzheimer's patients aged between 94 and 442 years, it was found that memory performance improved with an increase in the plasma concentration of beta carotene.
It has been reported that low consumption of hydrogenated oil and saturated fat in daily diet and keeping polyunsaturated fatty acids from plant sources and omega-3 polyunsaturated fatty acids from fish at high levels reduce the risk of dementia. When the fruit, carbohydrate, thiamine, folate and vitamin C intakes of these patients were examined, it was determined that the mini-mental test scores increased in high intake of these.
Dietitian Özden Örkcü listed the nutritional recommendations that are effective in protecting brain health as follows:
Greens shouldn't be neglected: Cabbage, spinach, broccoli, and other leafy foods are packed with nutrients that support brain function, including vitamin K and beta carotene. Eating greens may also help slow the cognitive decline that comes with age. If you choose to eat salads, flavor them with alternative seasonings rather than sugary sweeteners such as pomegranate syrup containing glucose syrup.
Oily fish: Some fish are packed with omega-3 fatty acids, which, when processed by the body, boost memory, improve mood, and protect against a decline in brain functionality. Choose oily fish like salmon, trout and sardines to maximize this benefit. Choose oily fish that has not been treated with preservatives or growth hormones.
High-quality oils: Higher quality oils such as avocado, sunflower, and olive oil support the digestive system and can help strengthen cognitive memory. They also make your meals delicious. Processed vegetable and canola oils should be consumed with caution. These oils, which are abundant in Western culture, are less expensive. Unfortunately, using cheaper, highly processed oils can be harmful to the body due to the free radicals created during the oxidation process.
Strawberry: Contains flavonoids, natural pigments that give fruits their bright colors. Research shows that this group of phytonutrients, also called 'plant foods', can help fight free radicals and reduce oxidative stress in your body. Antioxidant-containing fruits have been shown to improve memory, in particular.
Nuts: Nuts like nuts, walnuts, almonds, and pistachios are high in alpha-linoleic acid, an essential omega-3 fatty acid associated with improving memory. Snack nuts are also a healthy alternative to desserts, as they are high in protein and filling. Nuts like chestnuts and almonds can also help support a healthy microbiome, as they are naturally alkaline-forming.
Dark chocolate: Dark chocolate, cocoa, and cocoa powder are powerful tools to improve our mood with little harm to our health. Dark chocolate is rich in flavonoids, caffeine, and numerous antioxidants that can have positive effects on our hormone function and reduce inflammation. More importantly, dark chocolate can give our mood a sharp boost through the release of dopamine. Avoid processed milk and white chocolate, as well as chocolate with added sugar. Eating more than a few pieces of dark chocolate at a time should be avoided to avoid flooding your system with dopamine or causing a headache.”
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