What are the benefits of bananas?

How does blueberry affect memory?

Does food play a role in protecting against dementia?

Banana wonders

We start with the German Federal Center for Nutrition, which said that bananas are heart-friendly, as they reduce the risk of disease.

He explained that the credit for this is due to the fact that bananas contain potassium and magnesium, which are important for heart health.

Bananas are also a friend of the kidneys, as they reduce the risk of diseases due to their potassium.

On the other hand, bananas are the key to agility, thanks to their dietary fiber content that helps prolong the feeling of satiety.

Blueberries activate memory

A team of researchers at the University of Cincinnati, USA, has concluded that eating blueberries in middle age may reduce the risk of developing dementia in old age, and the results of this study were published in the scientific journal "Nutrients", and reported by Deutsche Welle.

And researcher Robert Krikorian says that he conducted the study on the benefits of blueberries for people who have an increased risk of developing Alzheimer's.

Krikorian added in statements reported by the Medical Express website that although blueberries are not very different from other fruits and vegetables such as red cabbage, for example, they contain a high percentage of micronutrients and antioxidants such as Anthocyanin.

The research team stated that this substance is what gives blueberries its famous color, and it also helps the plant to resist radioactive materials and other dangers, and it also has important benefits for humans such as resisting infections, improving metabolism and producing energy within cells.

The experiment included 33 people from across Cincinnati between the ages of 50 and 65 years who suffer from obesity problems and have a limited decline in memory efficiency with age.

And it was found through the experiment that volunteers who ate quantities of blueberries showed improvement in mental functions during learning activities and recall information from memory.

Dementia and food.. what is the relationship?

Research is mounting to suggest that certain foods and diets may offer real benefits to brain aging.

And writer Emilia Nirenberg pointed out - in a report published by The New York Times - that fresh produce, legumes, nuts, fish, whole grains and olive oil provide strong protection against cognitive decline.

The report touched on the reasons why these foods are resistant to dementia.

The pillars of a brain-boosting diet

The author shows that research shows that people with certain conditions such as heart disease, high blood pressure, obesity and diabetes are more likely to have age-related cognitive decline than those who do not have such conditions, said Dr. Massachusetts GM and author of "This Is Your Brain With Food" says the risks of developing these conditions can be increased by poor diet and exercise, suggesting that there are things you can do to reduce your chances of developing dementia.

“Anything that helps keep your arteries healthy will reduce your risk of dementia,” says Dr. Walter Willett, professor of epidemiology and nutrition at Harvard University and the Chan School of Public Health. “What is good for the heart is good for the brain.”

leafy vegetables

One of the big changes you can make to your diet is to eat more plant foods, says Dr. Naidoo. “Leafy greens are packed with nutrients and fiber, and some strong evidence has linked them to a delay in age-related cognitive decline.”

Colorful fruits and vegetables

Many experts said that the more colorful the products on your plate, the better the food is usually for your brain. (found in colored fruits, vegetables, and chocolate) were less likely to show signs of aging than those who consumed low amounts of these compounds.

The author notes that one study published in 2012 monitored more than 16,000 people aged 70 and over for more than 12 years, and concluded that older women who ate more blueberries and strawberries delayed rates of cognitive decline for a period of 12 months. Up to two and a half years.

"I don't think there are miracle foods, but of course it's good to eat fruits and vegetables," said Dr. Alison Reese, a member of the Medical and Scientific Advisory Board and Memory Examiner at the Alzheimer's Foundation of America.

fish

And the author continues her report, saying that many types of seafood - especially fatty fish - are good sources of "omega-3" fatty acids, which have long been associated with improved brain health and a reduced risk of age-related dementia or cognitive decline, says Dr. Mitchell Kling, program director. Memory Assessment at the New Jersey Institute for Successful Aging at the Rowan University School of Osteopathic Medicine "Fish is brain food."

According to Dr. Willett, eating 2 to 3 servings per week will provide "almost all the benefits."

Nuts, whole grains, legumes and olive oil

The author says that nuts and seeds have been repeatedly linked to delaying cognitive decline. In one 2021 review of 22 studies on nut consumption that included nearly 44,000 people, researchers found that those at high risk of cognitive decline tended to achieve better results if they ate more nuts. Especially the walnut.

According to the author, it appears that whole grains as well as legumes such as lentils and soybeans also have benefits for heart health and cognitive function. In a 2017 study of more than 200 people in Italy aged 65 or older, researchers found an association between eating 3 servings of legumes per week. and high cognitive performance.

The author points out that olive oil - a major component of the Mediterranean diet - has strong links with healthy cognitive aging. A 2022 study of more than 92,000 adults in the United States found that eating higher amounts of olive oil was associated with lower A 29% risk of death from neurodegenerative diseases, and an 8 to 34% lower risk of death overall when compared to those who never or rarely took it.

No to nutritional supplements

The author pointed out that, according to experts, there is little evidence that nutritional supplements - including fatty acids and vitamin "B" or vitamin "E" (E) - will reduce cognitive decline or dementia, as Dr. Mosconi said that "nutritional supplements It cannot replace a healthy diet."

One major study of nearly 3,500 older adults concluded that taking omega-3 supplements, which are often marketed as supporting brain health, did not delay cognitive decline.