Your brain’s power, performance, and aging process are hugely influenced by the types of fats you include in your diet. Eating the right kind of fats has been linked with maintaining and improving intellectual abilities as you age. A study conducted by Spanish researchers has shown that a Mediterranean diet, including extra nuts and olive oil, is associated with better brain power in older adults.
The Mediterranean Diet and Brain Power Study
In a four-year-long study, 450 participants with an average age of 67 were divided into three groups. One group consumed a Mediterranean diet with an extra liter of olive oil per week (five tablespoons a day). The second group had a Mediterranean diet with the addition of 15 grams of walnuts (about 1/8th cup) and 15 grams of mixed hazelnuts and almonds every day. The third group followed a low-fat diet.
The study’s results showed that individuals who ate low-fat meals had lower scores on brainpower tests. In contrast, people consuming the Mediterranean diet with nuts had significantly improved their memories. Also, the group consuming extra olive oil had better executive brain function (reasoning and problem-solving ability).
The researchers concluded, “In an older population, a Mediterranean diet supplemented with olive oil or nuts may counteract age-related cognitive decline.” As there are no effective treatments for cognitive decline or dementia, preventative strategies to delay the onset and minimize the effects of these devastating conditions are crucial.
The Importance of Healthy Fats
Mainstream medicine has long promoted a low-fat diet for better health. However, this notion has been debunked by numerous studies, including the one mentioned above. The danger lies not in the consumption of fats, but specifically in the consumption of over-processed vegetable oils such as cottonseed oil, corn oil, and peanut oil.
Instead, we should intake extra-virgin olive oil, coconut oil, fish, and nuts to supply our brains with the essential fats required to keep them operational. The adult human brain comprises about 60% fat. Research indicates that fatty acids are among the most critical molecules that determine your brain’s integrity and performance levels.
The Nutrient-Packed Pistachio Nut
One standout nut packed with beneficial healthy oils is the pistachio nut. Though these nuts contain slightly less total fat than others, they have much more protein. They also provide more than three times the vitamin B6 amount found in other nuts. Vitamin B6 helps in the production of serotonin and norepinephrine, two feel-good chemicals that aid brain and nerve cell communication. This vitamin gives your brain a substantial boost in function and health.
In Conclusion
Supplying your brain with suitable types of fats is essential for maintaining optimal cognitive function and good overall health. Rather than opting for a low-fat diet, consider incorporating elements of a Mediterranean diet, such as nuts and olive oil, for improved brainpower and mental well-being as you age.
