Ditch Saturated Fat And Processed Food For Cognitive Health
Breakfast is the most important meal of the day and the Mediterranean diet is a healthy eating pattern that has been shown to reduce the risk of chronic diseases, such as heart disease, stroke, and type 2 diabetes. Breakfast provides the body and brain with the energy and nutrients needed to function properly – a great opportunity to follow the mediterranean diet – based on the traditional foods eaten in countries around the Mediterranean Sea, such as Italy, Greece, Spain, and Morocco. Research has shown that the Mediterranean diet can also help to reduce brain ageing.
A quality extra virgin olive oil such as Morocco Gold is a stable part of The Mediterranean Diet and an excellent source of healthy fat.
The Mediterranean Diet and Reduced Risk Of Brain Shrinkage: A Study
A study published in the journal Neurology found that people who ate a Mediterranean-style breakfast had significantly less brain shrinkage than those who ate a Western-style breakfast. The study participants were all over the age of 65 and did not have any signs of dementia. The breakfast foods included in the Mediterranean diet are typically high in antioxidants, omega-3 fatty acids, and B vitamins. These nutrients are known to protect against cognitive decline and improve brain health. To make sure you’re getting all the benefits of a Mediterranean breakfast, avoid processed meats, full-fat dairy products, refined grains, and sugary breakfast cereals. Instead, choose fresh fruits and vegetables, whole grains, nuts and seeds, olive oil, and fish.
Why Breakfast Choices Can Affect Ageing
According to a fascinating report in Timesownnews, the choices we make at breakfast time can have a direct impact on our long term ageing.
Just as it can improve health, eating the wrong foods [at breakfast time] could wreak serious havoc by resulting in blood sugar, blood pressure and cholesterol spikes. What’s worse, they could also contribute to cognitive decline.
The pace at which the brain ages rely on comorbidities and lifestyle choices ranging from diet to workouts. And talk of breakfast choices, there are many that could speed up ageing significantly – the worst one is eating too much sugar and saturated fat.
The article goes on to recommend incorporating the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay ) diet in to our breakfast choices. It says:
A first, it is recommended to avoid sugar and saturated fats such as biscuits, croissants, bacon, scones, crepes and muffins. Alternatively, try eating the following:
- Boiled eggs
- Whole-grain cereal
- Grilled vegetables
- Whole-wheat sandwiches
Practical And Simple Recipes For a Brain Healthy Mediterranean Diet
So, you know the benefits to your brain health from incorporating The Mediterranean Diet in to your breakfast habits, but what are some of the easiest ways to do so;
There’s no shortage of inspiration out there online to get you preparing up a healthy start to the day and we loved the selection of the 30 Best Mediterranean Breakfast Recipes from Insanelygoodrecipes.com. Among it’s top suggestions are;
And the really good news for lovers of Morocco Gold? More often than not, the healthy fat choice in these and other breakfast recipes is a high quality extra virgin olive oil.
Polyphenols are a type of micronutrient found in many fruits and vegetables and are found in large numbers in the best extra virgin olive oils. They have numerous health benefits, including the promotion of brain health. Polyphenols help to protect the brain from damage caused by free radicals, and they also help to improve blood flow and reduce inflammation. Additionally, polyphenols have been shown to improve cognitive function and decrease the risk of age-related cognitive decline. Because of their many potential benefits, polyphenols are an important part of a healthy diet. Including plenty of polyphenol-rich foods in your diet may help to keep your brain healthy and functioning at its best.
So, why not try our new harvest and bring some anti-ageing health to your breakfast table?