Whole grains like whole wheat bread, quinoa, oats, brown rice and popcorn offer many health benefits, including brain health.

A November 2023 study by Rush University, USA, on more than 3,300 people, average age 75, showed that people who consumed a few servings of whole grains every day had a slower rate of memory and cognitive decline.

Specifically, participants were divided into 5 groups depending on the amount of whole grains they ate, including rye bread, corn bread, oats, quinoa. The lowest consumption group ate less than 0.5 servings per day, the highest group ate about 2.5 servings per day. One serving is equivalent to about 28 grams.

As a result, after 6 years of follow-up, the group that ate the most whole grains had a lower level of memory decline, equivalent to being 8.5 years younger than those who ate less of this food every day.

According to researchers, whole grains may have a protective effect on cognition and memory. Because they contain fiber, polyphenol compounds, vitamins B and E, providing antioxidants that reduce inflammation and oxidation associated with memory loss.

People can reduce their risk of dementia by including whole grains (at least 3-5 servings) in their diet each day. A healthy diet that includes whole grains also benefits the brain and overall health. Limit processed foods and refined grains that are not beneficial. Examples include white bread, baked goods, bagels, white rice, and white pasta.

According to the National Center for Complementary and Integrative Health, a plant-based Mediterranean diet rich in fruits, vegetables, whole grains, legumes and nuts, olive oil, fish, and seafood affects cognitive aging. This diet reduces the risk of Alzheimer's disease and dementia.

Foods in the Mediterranean diet are rich in disease-fighting antioxidants. People who eat a diet rich in whole grains, fruits and vegetables have a lower risk of disease. Eating 3-9 servings of vegetables and whole grains, and up to two servings of fruit a day according to the Mediterranean diet can prevent neurodegeneration, chronic diseases such as heart disease, cancer, diabetes.

A 2020 study from the University of Edinburgh in the UK of 511 people also found that the Mediterranean diet was associated with better cognitive function. Over time, this eating pattern may slow cognitive decline and reduce the risk of developing forms of dementia. Eating a Mediterranean diet also improves cognition in people at risk of heart disease and other vascular diseases.

Mai Cat (According to Everyday Health )