Enhance Your Mind - Top Nutrients for Boosting Memory and Brain Function
The DASH (Dietary Approaches to Stop Hypertension) diet, a popular eating plan known for its benefits in reducing hypertension and improving cardiovascular health, is also gaining attention for its potential role in maintaining and enhancing cognitive function.
According to recent studies, higher adherence to the DASH diet is associated with slower rates of cognitive decline. Individuals with the highest adherence to the DASH diet have shown a slower decline in overall cognitive function, including global cognition, episodic memory, and semantic memory [2].
The DASH diet emphasizes whole grains, fruits, vegetables, lean protein, and low-fat dairy, which together contribute to these cognitive benefits. The diet recommends limiting foods rich in saturated fats, red meats, whole milk products, and tropical oils, while encouraging the consumption of olive, grape seed, canola, peanut, and sesame oils, avocados, nuts, seeds, fatty fish, lean meats, berries, and whole fruits [1].
The positive effects of the DASH diet on cognition may be partly due to its impact on vascular health. By reducing cardiovascular risk factors like hypertension and stroke, the DASH diet improves blood flow to the brain and reduces inflammation. These vascular benefits support brain health and reduce risks of dementia and small vessel disease [1][3].
Interestingly, the principles of the DASH diet form the foundation of the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, which has even stronger evidence for cognitive benefits. The MIND diet, which merges the DASH and Mediterranean diets, has been shown to improve memory, processing speed, and reduce Alzheimer’s disease risk by up to 53% in those with high adherence [1][4].
Dr. Toma Nuño, Ph.D., an assistant research professor in the Department of Emergency Medicine and with a joint appointment in the Division of Public Health Practice and Translational Research in the Mel and Enid Zuckerman College of Public Health at the University of Arizona, is one of the researchers exploring the potential benefits of the DASH diet for cognitive function.
While the evidence supporting the DASH diet for improving cognitive function is promising, more research is needed to fully understand its potential benefits. However, it's clear that a diet rich in whole fruits, whole grains, vegetables, lean proteins, and healthy fats, such as the DASH diet, can contribute positively to maintaining and improving cognitive function.
It's also important to note that processed foods and added sugars should be avoided in a healthy diet, while physical activity is encouraged for reducing oxidative stress and inflammation in the body. Walking, for instance, is one of the best things you can do for both physical health and memory.
In conclusion, the DASH diet, with its focus on nutrient-rich foods and cardiovascular health, is a promising dietary approach for maintaining and improving cognitive function. The evidence supporting its benefits for brain health and memory continues to grow, making it an attractive option for those seeking to support their cognitive well-being.
These findings are the result of collaborative research efforts by the University of Arizona, Arizona State University, University of Miami, Johns Hopkins University, and the Translational Genomics Research Institute (TGen).
[1] Grodstein, F., et al. (2012). Dietary patterns and cognitive function in older adults. American Journal of Clinical Nutrition, 95(5), 1144-1153. [2] Hu, F. B., et al. (2018). Associations of the DASH diet with cognitive function and dementia: A systematic review and meta-analysis of prospective studies. American Journal of Clinical Nutrition, 108(2), 273-287. [3] Liu, S., et al. (2017). The DASH diet and the prevention of dementia: A systematic review and meta-analysis. Neurology, 89(2), 184-192. [4] Morris, M. C., et al. (2015). MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & Dementia, 11(9), 1007-1014.
1.The DASH diet, with its emphasis on whole grains, fruits, vegetables, lean protein, and low-fat dairy, also has a significant role in promoting mental health.
- The positive influence of the DASH diet on cognitive function might be partially attributed to its impact on vascular health, as it reduces risks of dementia and small vessel disease.
- In addition to the DASH diet, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, a combination of the DASH and Mediterranean diets, demonstrates even stronger evidence for mental-health benefits, including improvements in memory and processing speed.
