Plant-Based Diets Boost Mental Health and Cognitive Function, Study Finds
A new review has discovered that high-quality plant-based diets, rich in fiber, polyphenols, and micronutrients, can significantly improve mental health and cognitive function, while lower-quality versions may have the opposite effect. The study, published in Nutrition Reviews, pooled data from 23 studies involving over 700,000 adults.
The review found that high-quality plant foods support the gut-brain axis and reduce chronic inflammation, which can lead to better mental and cognitive outcomes. Another meta-analysis, published in Advances in Nutrition, also found that diets rich in healthful plant foods were associated with a lower risk of cognitive impairment and dementia.
To reap these benefits on a vegan diet, it's crucial to ensure steady intake of iron, zinc, iodine, omega-3s, choline, and vitamin B12. A cohort study using the UK Biobank found that a healthy plant-based diet index was prospectively associated with lower incidence of dementia and depression. Scientists measure plant-based diet quality using indices such as overall PDI, hPDI, and uPDI, which score your plate based on categories of plant foods.
The newest review in Nutrition Reviews confirms the link between higher-quality plant-based diets and better mental and cognitive health. To build a brain-healthy vegan or vegetarian diet, focus on whole plants, fill your nutrient bases, and keep ultra-processed plant products to a minimum. This approach can mirror the benefits of Mediterranean-style and MIND-style patterns, supporting overall brain health.
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