Hidden secret behind neurodegenerative diseases revealed: your fork may be the key!

Link between nutrition and neurovegetative diseases

The brain, being one of the most complex and metabolically active organs, requires a constant supply of essential nutrients. An imbalanced or deficient diet can contribute to phenomena such as chronic inflammation, oxidative stress, and the formation of beta-amyloid plaques, all of which are key factors in the development of neurodegenerative diseases.

Nutrients associated with protective effects on the brain:

• Omega-3 fatty acids: Abundant in oily fish, walnuts and flaxseed, they are known for their potent anti-inflammatory and neuroprotective properties. Essential for preserving the integrity of neuronal membranes, these fatty acids may contribute significantly to reducing the risk of cognitive decline.
• Antioxidants: Fruits and vegetables rich in vitamins C and E, along with flavonoids and polyphenols found in foods such as berries, green tea and extra virgin olive oil, play a crucial role in counteracting oxidative stress, a process closely associated with neuronal cell degeneration.
• B vitamins: Vitamin B12 and folic acid play a key role in the metabolism of homocysteine, an amino acid that, when present in high concentrations, is correlated with an increased risk of developing dementia.
• Curcumin: The active ingredient in turmeric, it has shown promising neuroprotective effects, attributable to its potent anti-inflammatory and antioxidant properties. Preliminary studies indicate that it may help prevent the accumulation of toxic proteins in the brain, a process linked to the development of neurodegenerative diseases.

Protective eating styles

Some dietary patterns, such as the Mediterranean diet, MIND diet, and intermittent fasting, have been shown to be effective in reducing the risk of neurodegenerative diseases. The Mediterranean diet, due to its richness in fruits, vegetables, whole grains, fish, legumes and olive oil, has anti-inflammatory and cardioprotective effects. The MIND diet combines elements of the Mediterranean and the DASH diet, favoring brain-beneficial foods, such as berries and green leafy vegetables, to slow cognitive decline. Intermittent fasting, on the other hand, can promote autophagy, a process that helps eliminate toxic proteins in the brain, protecting neuronal health.

What to avoid?

While some foods contribute to brain health, others should be limited to prevent or reduce the risk of developing neurodegenerative diseases.

• High-sugar foods: Refined sugars, found in sweets, sugary drinks and industrial snacks, can promote inflammatory processes both systemically and in the brain, increasing the risk of developing neurodegenerative diseases.
• Trans fats: These fats, widely found in industrial foods and fast food products, are recognized for their harmful effects on cardiovascular and brain health, contributing to an increased risk of developing diseases such as Alzheimer's and Parkinson's.
• Excess red meat: Excessive consumption of red meat has been associated with increased inflammation and oxidative damage, two processes that contribute to deteriorating brain health.
• Excess alcohol: Excessive alcohol consumption has been linked to an increased risk of developing dementia.

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