Plant-based diets may help boost cognitive function by reducing inflammation, increasing antioxidants and providing essential brain-healthy nutrients such as omega-3 fatty acids, flavanols (found in dark chocolate) and B vitamins.
A plant-based diet emphasizes fruits, vegetables, whole grains, legumes, nuts and seeds in place of meat and dairy. Numerous studies have confirmed its ability to stave off age-related cognitive decline.
Healthy Fats
A plant-based diet emphasizes whole food without added sugars, processed grains, excess sodium or unhealthy fats. It offers many essential nutrients like proteins, fiber, minerals, healthy fats, vitamins and antioxidants.
Plant-based fats–particularly olive oil, walnuts and pecans–have long been associated with improving memory and protecting against cognitive decline. Studies suggest that plant-based diets offer greater protection from aging and neurodegeneration than low-fat diets do.
Proteins
Plant-based diets contain an abundance of proteins that support brain health. Furthermore, plants contain healthy fats and antioxidants which further contribute to cognitive wellbeing.
An anti-inflammatory diet consisting of plant foods can also improve cognitive function through its ability to decrease proinflammatory cytokines and mediators of inflammation.
Studies on cognitively healthy older adults revealed a correlation between greater adherence to an overall plant-based diet and reduced intakes of saturated fat, cholesterol and trans fats with improved cognitive functioning; and fish consumption. Fish may play an integral part in cognitive ageing through vitamin B12 supplementation as well as omega-3 fatty acids (EPA and DHA).
Vegetables
A plant-based diet emphasizes fruits and vegetables while restricting consumption of foods containing meat, fish or poultry. A range of proteins including tofu, beans, quinoa and whole grains as well as healthy fats such as avocado and nuts are included as staples of this lifestyle choice.
UCLA researchers recently conducted a study which revealed that higher consumption of walnuts (an excellent source of protein and healthy fats) was linked to improved scores on cognitive tests, possibly due to high intakes of alpha-linolenic acid (ALA).
An eating plan focused on plant-based food requires careful planning and discipline. Physicians should recognize this trend and help patients discover how best to incorporate this lifestyle change.
Fruits
Plant-based diets contain an abundance of fruit such as citrus fruits, berries, pomegranates and avocados; all containing healthy fats, phytochemicals and vitamin C for maximum nutritional benefit. Physicians should feel comfortable recommending such diets to their patients with chronic health conditions.
After full adjustment, higher adherence to an overall or healthful plant-based diet was not associated with global cognitive function or change, or with faster rates of decline (difference in tertile 1 versus 3: 0.04, 95% CI = -0.11 – 0.12; p=0.41). Future research should investigate more specific aspects of such diets that impact cognition.
Whole Grains
Refined grains lack essential brain-boosting vitamins and nutrients like fiber, B vitamins, magnesium, vitamin E and iron that whole grains offer as sources of energy with lower glycemic index than refined foods.
Although most studies have discovered an association between higher whole grain intake and cognitive outcomes, their observational nature precludes them from establishing causation. Furthermore, many of the study designs utilized high risk of bias (RoB), making meta-analyses inappropriate.
Eat whole grains by enjoying a grilled cheese sandwich made on whole wheat bread, rice soup or burrito bowl featuring brown or quinoa alongside beans, salsa and grilled chicken.
Spices
Spices not only add a splash of flavor and variety to our meals, but many also possess medicinal benefits that range from inflammation reduction to improving alertness.
Spices contain abundant antioxidants, which protect brain cells against oxidation and delay cognitive decline, while also decreasing risks such as cardiovascular disease, type 2 diabetes, depression and Alzheimer’s.
Rosemary helps enhance memory while decreasing oxidative stress; black pepper contains piperine which has cognitive-enhancing benefits; cloves have anti-inflammatory properties while saffron enhances mood while protecting against oxidative stress. Try including these herbs into your meals or drinking tea infused with them!
