Food and correct nutrition are essential for maintaining brain performance, in fact they also help in the prevention and treatment of mental disorders and neurological diseases. Not surprisingly, adhering to a Western-style diet high in saturated fat, refined carbohydrates, and high calorie density combined with excessive eating behavior, leading to lifestyle-related diseases, is also a risk factor for impaired performance and fitness. brain health. In fact, a direct effect of this type of diet on the human brain has been demonstrated, especially on the volume of the hippocampus, an important region responsible for memory and cognition.
The Mediterranean diet, characterized by a high intake of monounsaturated fats, such as extra virgin olive oil, vegetables, fruit, plant proteins, whole grains and fish, and a low intake of red meat, refined cereals and sweets, has been associated with less cognitive decline and deterioration and stroke; while the DASH (low sodium) diet, rich in fruits, vegetables and nuts, with low-fat dairy products, lean meats, fish, poultry, whole grains and polyunsaturated fats was associated with better average cognitive function.
Lipids make up half of the human brain in terms of dry weight and are crucial in the correct functioning of brain activities. About 50% of fatty acids in the brain are polyunsaturated fatty acids and in particular DHA regulates functions related to plasticity and cognitive abilities, and improves neuronal differentiation. These nutrients are mainly found in extra virgin olive oil, dried fruit and oilseeds, fish (particularly salmon, mackerel, sardines, herring, tuna and anchovies).
Many micronutrients, such as vitamins and trace elements, are of essential importance during the early stages of brain development. For example, vitamin B deficiency has been implicated in numerous mental disorders.
Iron and zinc are essential micronutrients for neurological development, in particular a severe zinc deficiency causes serious structural malformations of the brain.
Iodine deficiency (cretinism) leads to irreversible brain damage, as well as compromising thyroid function.
Following a Mediterranean diet by maintaining a rich and varied diet, and reducing calorie content protects the brain from oxidative damage, as this dietary choice provides several antioxidant foods that have positive effects on neural function, promoting learning and memory performance, and improving cognitive functions
