Foods that Have “the Strongest Protective Association” and Could Lower Your Risk of Cognitive Decline As You Age.
Dementia, a cognitive degenerative disorder, plagues more than 7 million Americans. Emerging research suggests that dietary habits, particularly the consumption of proteins, can significantly impact brain function, potentially preserving cognitive abilities.
However, certain protein sources could perform better than others.
Proteins, essential for cellular repair and regeneration, are vital to human health. These organic compounds are particularly critical for safeguarding brain function as we age.
There is proof that sources from plants may guard the brain against aging better than sources from animals.
The study published in the American Journal of Clinical Nutrition underscores the necessity of sufficient protein intake in shielding the brain from cognitive deterioration.
According to Dr. Tian-Shin Yeh, a leading author of the study and postdoctoral research fellow at the esteemed Harvard T.H. Chan School of Public Health, “Beans and legumes had the strongest protective association. Peas and lima beans in particular were associated with a 28 percent low risk of cognitive decline for every additional three servings per week.”
Due to the observational nature of the study, they were unable to demonstrate that any of the aforementioned proteins actively protect the brain from decline.
As per Harvard Health’s insights, “We already know that proteins are the building blocks of muscles and organs and are essential for tissue and cell repair and the reduction of important brain chemicals. So be sure to add proteins to your plate at each meal, especially plant-based proteins such as beans, lentils, nuts, and seeds.”
The study primarily aimed to juxtapose the benefits of carbohydrates and proteins concerning the likelihood of developing cognitive decline in later life stages. An extensive analysis of the dietary habits of over 77,000 individuals over a span of two decades suggested that proteins provide greater brain health benefits than carbohydrates.
Harvard Health adds, “For example, for every five percent of calories that came from animal protein instead of carbohydrates, there was an 11 percent lower risk for developing dementia”.”
Furthermore, when proteins were plant-sourced, the dementia risk was cut by an impressive 26 percent.
Previous research highlights optimal plant protein sources, including almonds, tofu, lentils, black beans, and chickpeas. These foods, needed in ample quantities by both men and women, help maintain muscle strength and mass as they age. They offer a plethora of nutrients, fiber, and antioxidants, which collectively enhance overall health.
Besides their brain health benefits, protein sources have been historically acknowledged for their role in preventing heart disease. Past research published in JAMA even suggests that food sources could influence lifespan.
However, certain foods can counteract the beneficial impacts of the above-mentioned foods.
As per a brain health expert and nutritionist from Harvard, it is recommended to limit the consumption of foods containing industrial and processed seed oils.
These oils, frequently found in foods, are often sourced from soybeans, corn, canola (originating from rapeseed), cottonseed, sunflower, and safflower seeds.
They are rich in omega-6 fatty acids, which can prompt the body to generate chemicals resulting in brain inflammation.
The expert also recommended avoiding foods with added and refined sugar including store-bought pasta sauces, ketchup, salad dressings, and even canned soups. Consider replacing these with homemade alternatives prepared with whole, natural ingredients.
That’s why the MIND and Mediterranean diets, both rich in healthy plant proteins and devoid of brain-damaging foods, are viewed as the optimal diets for reducing cognitive decline risk.
Both diets, known for their health benefits, play a pivotal role in preserving cognitive function and overall health.
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