The doctor told about vegetables that protect against dementia

The Mediterranean diet is able to reduce the level of harmful amyloid plaques in the brain, actually rejuvenating it for 18-20 years. On May 21, Anna Shelobanova, a general practitioner at the Warm Conversations network of boarding schools for the elderly, told Izvestia which available vegetables and herbs can be an effective prevention of age-related brain changes.

Ordinary potatoes, it turns out, can be a real treasure for the brain. Cooked in a uniform or baked with a peel, it retains a maximum of useful substances. Potassium improves cerebral circulation, magnesium strengthens neural connections, and folic acid promotes the formation of new nerve cells.

"Starch helps maintain blood sugar levels, and potassium improves blood circulation and lowers blood pressure, which has a beneficial effect on the functioning of brain vessels," the doctor noted.

They like it heavier: what fruits and vegetables can not be eaten every day

Experts advise taking into account the glycemic index of foods.

She also explained that a variety of types of cabbage, from broccoli to Brussels sprouts, contain powerful antioxidants that protect neurons from damage. Choline is especially valuable in cabbage, which improves the transmission of signals between nerve cells. Freshly squeezed cabbage juice can be a great addition to your diet.

Pumpkin and its seeds are rich in substances that improve vascular elasticity and reduce the risk of stroke, one of the main factors in the development of dementia. Legumes such as peas, chickpeas and lentils, according to the expert, contain vegetable protein necessary for the synthesis of neurotransmitters — chemical "intermediaries" in the brain.

Basil deserves special attention among the greenery. The unique compound fenchol in its composition reduces the risk of formation of dangerous amyloid plaques. Spinach, rich in folate, supports the production of new brain cells.

"The best part is the simplicity of eating spinach. You can add the leaves to smoothies, serve them as fresh salads, or stew them with garlic and olive oil," Shelobanova said.

Arugula with its nitrates improves cerebral circulation and cognitive functions.

"Arugula can be combined with salmon, avocado and nuts, creating a dish full of omega-3 fatty acids and other important elements for health," the expert added.

Earlier, on April 23, Daria Pronina, an endocrinologist at the Sberbank Health medical company, spoke about a safe way to lose weight by the summer. She explained that with healthy weight loss, a person should lose 0.5–1 kg per week, but if it takes more than 1 kg, it often happens due to loss of muscle mass.