Dairy Products And Omega-3 For A Healthy Mind
Author: Alexander Bruni
Time for reading: ~2
minutes
Last Updated:
August 08, 2022
CHAPTERS (Table Of Contents)
A number of studies have shown beneficial effects of omega-3 and omega-6 fats for brain health. However, trans fats are not so useful.
1. Dairy foods
Dairy products are essential for brain health, according to American and Australian scientists.
A study involving 1,000 adults showed that people who regularly consumed fresh and yogurt cheese had better mental performance tests than people who never or rarely consumed dairy products.
Regular consumption of dairy foods, and even ice cream, has a beneficial effect on brain health and memory maintenance, according to another study, among 972 men and women between the ages of 23-98. Participants also solve a series of 8 cognitive tests to determine the level of concentration, memory and learning abilities.
Consumers of dairy products at least 5-6 times a week have significantly better results than people who consume them less often.
To maintain brain health, experts recommend starting your day with a glass of low-fat or skim milk. It is believed that one of the benefits of consuming dairy products is due to certain ingredients, such as magnesium. The mineral helps reduce the risk of memory loss.
2. Essential fatty acids
It has been proven that our mental functions are highly dependent on the presence of a good supply of fat in the body.
An American study published in the Journal of the American Academy of Neurology measured the levels of various body fats in 104 people. The researchers found that older people with high levels of omega-3 fats in their blood had less brain shrinkage than Alzheimer's disease.
A number of studies have shown that omega-3 and omega-6 fats are vital for the brain.
A study by the University of California found that a deficiency of omega-3 fatty acids accelerates the aging process of the brain. In addition, over time, fat deficiency impairs the ability to think abstractly and certain memory processes.
Docosahexaenoic acid (DHA) is thought to help maintain brain health in old age. The best sources of this type of omega-3 are oily fish, such as salmon, whole grains and dark green leafy vegetables.
Sources of omega-6 fatty acids are various seeds, nuts.
According to a study published in the Journal Archives of Neurology , people with the highest levels of DHA in the blood have a 50% lower risk of developing dementia. After nine years of follow-up, the results showed that these participants were also at lower risk of developing Alzheimer's disease.
Docosahexaenoic acid has also been found to be beneficial for the brain development of babies.
A study published in the American Journal of Clinical Nutrition found that children whose mothers had high levels of DHA during pregnancy had scores above the average level of intelligence tests at age 6. The effect is a result of the mothers' diet, rich in fish products, and the intake of DHA supplements, the researchers said.
3. Trans fats
However, the consumption of trans fats has an adverse effect on brain health, studies show.
A study of 4,000 children found that a diet high in processed fats led to a lower IQ. Significantly better results are shown by participants who consume healthy fats.
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