Protein within the Mediterranean food plan primarily comes from seafood, which is excessive in omega-3 fatty acids. According to Mosconi, the omega-3s in fish are polyunsaturated fat, like Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA), each of that are crucial for brain health. “They’re part of our brain cell membranes,” she explains.
Along with wholesome fat, antioxidants within the Mediterranean food plan have protecting properties. “The brain is the organ that is most easily affected by oxidative stress,” Mosconi explains. The solely method to defend the mind from that stress is by introducing antioxidants to the food plan.
Many of those antioxidants come from fruits and veggies, reminiscent of goji berries and blackberries. “Everybody goes for blueberries, but blackberries actually contain more antioxidants than blueberries,” Mosconi says.
Produce isn’t the one supply of brain-boosting antioxidants, although. Legumes, nuts, seeds, coffee, and even pink wine include essential antioxidants. For those that don’t like pink wine, pomegranate juice comprises practically equal quantities of polyphenols, Mosconi provides.