Dinner that a neurologist recommends to stop brain deterioration

According to neurologist David Perlmutter of the American College of Nutrition, a well-planned dinner may reduce the risk of long-term cognitive decline.

Therefore, we studied the recommendations of Dr. Perlmutter and How a healthy dinner can promote brain health.

The importance of knowing what to eat for dinner

Dr. Perlmutter notes that The choice of food we eat for dinner can affect brain processes and ultimately memory..

The University of Rovira and Virgili conducted a study that revealed How a diet high in saturated fat can negatively impact the brain.

In these studies it was found that A diet high in saturated fat may increase the risk of neurodegenerative diseases such as Alzheimer’s diseaseby damaging molecules and brain tissue that serve as disease markers.

Thus, dinner is not only about avoiding junk food, but also include ingredients that promote brain function.

Mediterranean Diet: Protective Eating Guidelines

Dr. Perlmutter and other nutrition experts They agree that the Mediterranean diet is one of the best for brain health.

This eating style includes fresh vegetables, fish, olive oil, legumes, nuts and fruits,

It has been shown to have positive effects on memory and cognitive function.

Mediterranean diet rich antioxidants, healthy fats and essential nutrients that combat oxidative stress and inflammation, factors that contribute to brain decline.

Seasonal Vegetables and Prebiotic Fiber for the Brain

One of Dr. Perlmutter’s key recommendations: choose seasonal vegetables at dinner, especially those rich in prebiotic fiber.

Prebiotic fibers found in foods such as onions, leeks, cabbage and broccoli, They feed beneficial bacteria in the intestines, improving intestinal health.

More and more research shows that There is a connection between the gut and the brain known as the gut-brain axis. By improving gut health, you also improve brain health and protect memory.

Perlmutter also recommends choosing a wide variety of vegetables in different colors, since each color contains different antioxidants and nutrients.

For example, green vegetables such as kale and broccoli are rich in vitamin K and folic acid, which promote cognitive function. Orange vegetables such as carrots are rich in beta-carotene, an antioxidant that helps protect brain cells from oxidative damage.

Omega-3 fats: essential for the brain

Another important aspect of dinner for Dr. Perlmutter is consuming animal products rich in omega-3 fatty acids..

These fatty acids are found in fish such as salmon, cod and sardinesessential for brain health.

Omega-3s, especially docosahexaenoic acid (DHA), are associated with reducing the incidence of dementia and cognitive impairment.

These fatty acids have anti-inflammatory and antioxidant properties that They protect brain cells and maintain their structure and function.

In addition, omega-3s improve communication between neurons, which is key to memory and learning. By including omega-3-rich fish for dinner, The brain is supplied with the nutrients it needs to function properly and the risk of neurodegenerative diseases is reduced.

Other night habits

In addition to food choices, Dr. Perlmutter also emphasizes some nighttime habits that can benefit brain health.

One of these habits is to avoid late dinners; It is recommended to have dinner no later than two to three hours before bedtime, so that the body has time to digest normally and during sleep the body can concentrate on recovery processes.

The neurologist also suggests avoiding excessive consumption of sugar or refined carbohydrates at dinner, as they can cause blood glucose levels to spike and increase inflammation, harming the brain in the long term.

Instead, it is preferable to choose complex carbohydrates, for example, those found in legumes or fiber-rich vegetables.

Dinner recommended by Dr. David Perlmutter, An eating pattern that promotes brain health and protects against memory loss.

Having chosen a dinner based on the Mediterranean diet, rich seasonal vegetables, prebiotic fiber and omega-3 fish may improve cognitive health and reduce the risk of dementia..

The key is in choosing ingredients that promote digestion, reduce inflammation, and provide the brain with essential nutrients for optimal functioning..

Except, eat dinner early and avoid added sugar at night These are the habits that complement this strategy, helping to protect your memory and keep your mind in top shape for many years to come.