A healthy diet can help prevent the development of dementia as people age. Experts assure a key role vitamins and minerals in nutrition and brain function. Kathryn Porter Starrprofessor at Duke University School of Medicine and Durham Medical Center, explains that the Mediterranean-DASH diet for neurodegenerative delay, or MIND diet, is an example of an eating pattern associated with improved cognition.
This way of eating focuses on eating vegetables – especially green leafy vegetables – dried fruitberry, legumeswhole grains, fish, poultry, and extra virgin olive oil, while limiting red meat, processed meat, butter and margarine, regular cheeses, cakes and sweets, and fried foods.
People who consume this way of eating are 7.5 years younger in terms of cognitive abilities
But what if you’re one of those you can’t do without good cheeseWhat is the recommended amount? Is there one better than the other?
What about cheese?
María Purificación Gonzálezprofessor of nutrition and bromatology at CEU San Pablo University, explains that cheese is a dairy product that is traditionally part of a balanced and healthy diet such as the Mediterranean: “This dietary pattern and most healthy nutrition guides recommend consuming between 2 and 3 portions of milk and dairy products daily, mainly cheese and/or yogurt, in children and the elderly population, during pregnancy and breastfeeding for 3-4 servings,” says María Purificación González, adding: “In the adult population, whenever possible, it is recommended low-fat consumption of dairy products or skimmed because of their lower energy, saturated fat and cholesterol content. This recommendation is particularly indicated in situations of overweight, obesity and cardiovascular problems.
Regarding the amount of cheese that can be eaten, the professor and expert on the subject states that “although a specific standard portion is not established, in Spain the corresponding amount is estimated to be 25 to 50 g (the size corresponding to the length of the index fingers and the height of the tip of the finger).
Brain health
Because ultra-processed foods, including cheese, have been linked to a negative impact on brain health, doctors say that whenever possible, people choose cheeses that are as unprocessed as possible. For this, neurosurgeon Dr. Betsy Grunch and dr. Mill Etienne, associate professor of neurology at New York Medical College, give the key to choosing cheese in the supermarket: «If the list of ingredients is endless with words you do not recognize, it is a sign that you have to return it to the shelf.
Dr. Betsy Grunch explains to AOL the cheeses she usually chooses: “I enjoy it cheddar and brie because they contain conjugated linoleic acid, which can reduce inflammation and improve cognitive function. Other cheeses that contain conjugated linoleic acid are blue cheese, edam and swiss.
For his part, Dr. Mill Etiennelactose intolerance, prefers low-lactose cheeses, such as Swiss, Parmesan and Cheddar. “I also usually add feta cheese, made from goat’s or sheep’s milk, to my salads,” he adds.
In conclusion, neuroscientists say that when it comes to cheese and brain health, “the best option is to choose cheeses minimally processed and low content of saturated fat. But as long as your body tolerates cheese well, there is no reason to eliminate it from the diet completely.
