Studies have suggested that when it comes to diet and brain health, a balanced approach to healthy eating may be best for the brain. The studies used various evaluation methods to collect data about the participant’s brain health, including cognitive function tests, blood metabolic biomarkers, and brain MRIs. Mental Health Evaluations measured anxiety levels and depressive symptoms.
The researchers found that most participants followed one of four eating patterns:
- High amounts of fruit (dried or fresh), vegetables, and animal-based protein (fatty fish, chicken, beef); moderate amounts of dairy; and low amounts of starches (cereal, bread) and processed foods.
- Vegetarian or plant-based: high amounts of fruits and vegetables, moderate amounts of starches and dairy, and minimal animal-based protein.
- High amounts of animal-based protein and processed foods; low amounts of fruits and vegetables
- Balances: moderate amounts of fruits, vegetables, animal-based protein, and dairy, and low amounts of starches and processed foods.
Those who followed the balanced dietary pattern had the fewest mental health issues and the highest scores for cognitive functions compared with the other eating patterns. The balanced eaters generally followed an everything-in-moderation approach. They are good amounts of healthy protein foods, vegetables, fruits, and dairy, but also enjoy smaller amounts of bread, cereal, processed foods, and even occasional alcoholic beverages.
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