{"id":246,"date":"2025-01-19T09:02:00","date_gmt":"2025-01-19T09:02:00","guid":{"rendered":"https:\/\/healthscienceinstitute.org\/?p=246"},"modified":"2025-11-20T02:55:37","modified_gmt":"2025-11-20T02:55:37","slug":"brain-boosting-foods-research-backed-guide","status":"publish","type":"post","link":"https:\/\/scienceinhealth.com\/sv\/2025\/01\/19\/brain-boosting-foods-research-backed-guide\/","title":{"rendered":"Mat f\u00f6r att \u00f6ka din hj\u00e4rna: Vad den senaste forskningen s\u00e4ger"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><strong>Sammanfattning av viktiga punkter<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vissa n\u00e4rings\u00e4mnen \u2014 som omega-3s, B-vitaminer, antioxidanter och kolin \u2014 spelar en central roll i minne, fokus och hum\u00f6r.<\/li>\n\n\n\n<li>Livsmedel som b\u00e4r, bladgr\u00f6nsaker, valn\u00f6tter, fet fisk och gurkmeja visar starka bevis p\u00e5 kognitiva f\u00f6rdelar.<\/li>\n\n\n\n<li>Gut-hj\u00e4rnanslutningen avsl\u00f6jar hur j\u00e4sade livsmedel och fiber kan f\u00f6rb\u00e4ttra mental prestanda via mikrobiomet.<\/li>\n\n\n\n<li>Kostm\u00f6nster som Medelhavs- och MIND-dieter \u00f6vertr\u00e4ffar konsekvent \u201csuperfoods \u201d vid l\u00e5ngvarig hj\u00e4rnh\u00e4lsa.<\/li>\n\n\n\n<li>Forskning \u00e4r lovande, men inte alla p\u00e5st\u00e5enden h\u00e5ller upp \u2014 kritiskt t\u00e4nkande (och smart shopping) fr\u00e5gor.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>En b\u00e4ttre hj\u00e4rna, en bit \u00e5t g\u00e5ngen?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Du st\u00e5r i livsmedelsbanan och h\u00e5ller en kartong med bl\u00e5b\u00e4r i ena handen och en p\u00e5se med valn\u00f6tter i den andra, undrar \u2014 kan det jag \u00e4ter verkligen g\u00f6ra mig skarpare, lugnare eller mer fokuserad?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I en v\u00e4rld d\u00e4r mental klarhet k\u00e4nns som en lyx \u2014 dimmiga morgnar, gl\u00f6mda namn, f\u00f6rlorade nycklar \u2014 \u00e4r s\u00f6kandet efter en kognitiv kant inte l\u00e4ngre reserverad f\u00f6r biohackare eller Silicon Valley execs. Det har blivit en lugn vardaglig oro f\u00f6r elever, f\u00f6r\u00e4ldrar, \u00e4ldre vuxna och alla som f\u00f6rs\u00f6ker h\u00e5lla sig mentalt smidiga i en distraherad v\u00e4rld.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ny forskning har n\u00e5gra \u00f6vertygande svar \u2014 och de kommer inte i ett piller. De \u00e4r p\u00e5 din tallrik.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Varf\u00f6r hj\u00e4rnv\u00e4nliga n\u00e4rings\u00e4mnen<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kognitiv nedg\u00e5ng \u00e4r inte bara n\u00e5got som h\u00e4nder senare i livet. \u00c4ven unga vuxna rapporterar mer problem med fokus, minnesfall och mental tr\u00f6tthet \u2014 vad vissa experter kallar \u201cdigital demens. \u201d Samtidigt har \u00e5ldrande populationer h\u00f6gre risker f\u00f6r neurodegenerativa symtom som Alzheimers, ofta fr\u00e5n decennier f\u00f6re diagnos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Medan genetik och livsstilsvanor (som s\u00f6mn och fysisk aktivitet) spelar en stor roll, framtr\u00e4der det vi \u00e4ter som en modifierbar faktor med \u00f6verraskande kraft \u00f6ver hur v\u00e5ra hj\u00e4rnor \u00e5ldras \u2014 och fungerar dag f\u00f6r dag.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hur mat p\u00e5verkar din hj\u00e4rna: en titt inuti<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hj\u00e4rnan kan bara vara 2% av din kroppsvikt, men den anv\u00e4nder cirka 20% av ditt energiintag. Det g\u00f6r det mycket k\u00e4nsligt f\u00f6r n\u00e4rings\u00e4mnen och deras tillg\u00e4nglighet.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Viktiga n\u00e4rings\u00e4mnen kopplade till b\u00e4ttre kognitiv prestanda:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Omega-3-fettsyror (DHA och EPA):<\/strong> Dessa viktiga fetter, som finns i fet fisk som lax och sardiner, \u00e4r strukturella komponenter i hj\u00e4rncellmembran. En metaanalys 2022 i <em>N\u00e4rings\u00e4mnen<\/em> fann att DHA-till\u00e4gg avsev\u00e4rt f\u00f6rb\u00e4ttrade uppm\u00e4rksamhet, minne och bearbetningshastighet \u00f6ver flera \u00e5ldersgrupper (Jiao et al., 2022).<\/li>\n\n\n\n<li><strong>B-vitaminer (B6, B9, B12):<\/strong> Avg\u00f6rande f\u00f6r neurotransmittersyntes och reducerande homocystein, en biomark\u00f6r kopplad till neurodegeneration. En recension i <em>N\u00e4rings\u00e4mnen<\/em> fann att B-vitaminrika dieter st\u00f6dde hj\u00e4rnvolymen och bromsade den kognitiva nedg\u00e5ngen (Kennedy, 2016).<\/li>\n\n\n\n<li><strong>kolin:<\/strong> Beh\u00f6vs f\u00f6r acetylkolinsyntes \u2014 en neurotransmitter som \u00e4r n\u00f6dv\u00e4ndig f\u00f6r minne och hum\u00f6rreglering. \u00c4gg \u00e4r en toppk\u00e4lla. Forskning i <em>Gr\u00e4nser i \u00e5ldrande neurovetenskap<\/em> kopplar h\u00f6gre kolinintag till b\u00e4ttre kognitiv prestanda hos \u00e4ldre vuxna (Poly et al., 2011).<\/li>\n\n\n\n<li><strong>Flavonoider &amp; Polyfenoler:<\/strong> Dessa v\u00e4xtf\u00f6reningar skyddar neuroner fr\u00e5n oxidativ stress och kan f\u00f6rb\u00e4ttra blodfl\u00f6det. En \u00f6versyn fr\u00e5n 2021 framh\u00f6ll de kognitiva f\u00f6rdelarna med b\u00e4rflavonoider, s\u00e4rskilt f\u00f6r arbetsminne och verkst\u00e4llande funktion (Bell et al., 2021).<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Topp hj\u00e4rnf\u00f6rst\u00e4rkande livsmedel med st\u00f6d av vetenskap<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00e4r \u00e4r de livsmedel som \u00e4r mest konsekvent f\u00f6rknippade med hj\u00e4rnh\u00e4lsof\u00f6rdelar i vetenskapliga studier:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bl\u00e5b\u00e4r:<\/strong> Bl\u00e5b\u00e4r \u00e4r rika p\u00e5 antocyaniner och har kopplats till f\u00f6rb\u00e4ttrad minne och verkst\u00e4llande funktion, s\u00e4rskilt hos \u00e4ldre vuxna. En randomiserad studie 2019 visade f\u00f6rb\u00e4ttrad kognitiv prestanda p\u00e5 bara 12 veckors daglig konsumtion av bl\u00e5b\u00e4r (Whyte et al., 2019).<\/li>\n\n\n\n<li><strong>Bladgr\u00f6na:<\/strong> Gr\u00f6nk\u00e5l, spenat och schweizisk chard \u00e4r packade med folat, vitamin K och lutein. En studie fr\u00e5n Rush University Medical Center fann att individer som konsumerade en eller tv\u00e5 portioner per dag hade hj\u00e4rnor som fungerade som om de var 11 \u00e5r yngre (Morris et al., 2018).<\/li>\n\n\n\n<li><strong>Fet Fisk:<\/strong> Lax, makrill och sardiner tillhandah\u00e5ller DHA och EPA. H\u00f6gre omega-3-blodniv\u00e5er har associerats med st\u00f6rre hj\u00e4rnvolym och b\u00e4ttre minne hos \u00e4ldre vuxna (Tan et al., 2012).<\/li>\n\n\n\n<li><strong>Valn\u00f6tter:<\/strong> Den enda tr\u00e4dmuttern med betydande alfa-linolensyra (ALA), en v\u00e4xtbaserad omega-3. En \u00f6versyn fr\u00e5n 2020 kopplade valn\u00f6tkonsumtionen till f\u00f6rb\u00e4ttrat minne och minskade inflammationsmark\u00f6rer i \u00e5ldrande populationer (Arab &amp; Ang, 2020).<\/li>\n\n\n\n<li><strong>Gurkmeja (Curcumin):<\/strong> Curcumin korsar blod-hj\u00e4rnbarri\u00e4ren och kan \u00f6ka BDNF (en tillv\u00e4xtfaktor kopplad till neuroplasticitet). En studie fr\u00e5n 2018 fann att daglig curcumin f\u00f6rb\u00e4ttrade minnet och uppm\u00e4rksamheten hos icke-dementerade vuxna under 18 m\u00e5nader (Small et al., 2018).<\/li>\n\n\n\n<li><strong>Fermenterade Livsmedel:<\/strong> Yoghurt, kefir och kimchi st\u00f6der ett h\u00e4lsosamt tarmmikrobiom. Dessa bakterier kan p\u00e5verka hj\u00e4rnan genom tarm-hj\u00e4rnaxeln. En systematisk \u00f6versyn 2023 fann att probiotika avsev\u00e4rt f\u00f6rb\u00e4ttrade den kognitiva funktionen i olika studier (Loughman et al., 2023).<\/li>\n\n\n\n<li><strong>M\u00f6rk choklad:<\/strong> Med m\u00e5tt har m\u00f6rk choklad visat sig f\u00f6rb\u00e4ttra hum\u00f6r och kortvarig kognitiv prestanda tack vare dess flavonoidinneh\u00e5ll (Socci et al., 2017).<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Gut-Brain Axis: En tv\u00e5v\u00e4gskonversation<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tarmen och hj\u00e4rnan kommunicerar genom vagusnerven och kemiska signaler, inklusive serotonin och dopamin \u2014 som b\u00e5da p\u00e5verkas av tarmmikrober.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ny forskning har visat att dieter som \u00e4r rika p\u00e5 j\u00e4sta livsmedel och prebiotiska fibrer kan s\u00e4nka inflammation och f\u00f6rb\u00e4ttra den kognitiva flexibiliteten. En randomiserad studie i <em>N\u00e4ringss\u00e4kerhet<\/em> visade f\u00f6rb\u00e4ttrat verbalt minne och stressreglering med probiotisk anv\u00e4ndning (Tillisch et al., 2013).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hela dieter \u00f6vertr\u00e4ffar \u201cSuperfoods \u201d<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">I st\u00e4llet f\u00f6r att jaga enskilda ingredienser betonar experter nu hela dietm\u00f6nster.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Medelhavsdiet:<\/strong> H\u00f6g i olivolja, fisk, n\u00f6tter och gr\u00f6nsaker. En 2020-studie i <em>Lancet-neurologin<\/em> kopplade denna diet till en 33% l\u00e4gre risk f\u00f6r Alzheimers symtom (Scarmeas et al., 2006).<\/li>\n\n\n\n<li><strong>MIND Diet:<\/strong> En blandning av Medelhavs- och DASH-dieter. Det betonar bladgr\u00f6nsaker, b\u00e4r, n\u00f6tter och livsmedel med l\u00e5g natrium. \u00c4ven m\u00e5ttlig efterlevnad kan minska den kognitiva nedg\u00e5ngen med upp till 35% (Morris et al., 2015).<\/li>\n\n\n\n<li><strong>DASH Diet:<\/strong> Fokuserar p\u00e5 att s\u00e4nka blodtrycket genom frukt, gr\u00f6nsaker och mejeri med l\u00e5g fetthalt. Det kan gynna minne och bearbetningshastighet, s\u00e4rskilt i mittliv (Smith et al., 2010).<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tro inte p\u00e5 varje rubrik<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Medan resultaten \u00e4r uppmuntrande, varnar experter att m\u00e5nga studier har begr\u00e4nsningar \u2014 sm\u00e5 provstorlekar, korta uppf\u00f6ljningsperioder och diet sj\u00e4lvrapportering. Det ogiltigf\u00f6rklarar inte vetenskapen \u2014 men det betyder att resultaten b\u00f6r ses som en del av en st\u00f6rre bild.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cHj\u00e4rndimma f\u00f6rsvinner inte \u00f6ver natten eftersom du \u00e5t en handfull valn\u00f6tter, \u201d s\u00e4ger Dr. Uma Naidoo, n\u00e4ringspsykiater vid Harvard Medical School. \u201cMen konsekventa dietm\u00f6nster g\u00f6r en djup skillnad \u00f6ver tid. \u201d<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Nedersta raden: \u00c4t f\u00f6r ett skarpare sinne<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Att bygga en hj\u00e4rnv\u00e4nlig platta handlar inte om exotiska pulver eller mirakel snacks. Det handlar om dagliga val \u2014 att gynna hela livsmedel, rika p\u00e5 f\u00e4rg och fiber, med friska fetter och j\u00e4sttillskott. Din hj\u00e4rna kommer att tacka dig \u2014 inte direkt, men varaktigt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Artikeln utg\u00f6r inte p\u00e5 n\u00e5got s\u00e4tt som medicinsk r\u00e5dgivning. V\u00e4nligen kontakta en licensierad l\u00e4kare innan du p\u00e5b\u00f6rjar n\u00e5gon behandling. Denna webbplats kan ta emot provisioner fr\u00e5n l\u00e4nkarna eller produkterna som n\u00e4mns i den h\u00e4r artikeln.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"http:\/\/scienceinhealth.com\/sv\/newsletter\/\" target=\"_blank\" rel=\"noreferrer noopener\">Prenumerera gratis f\u00f6r mer insiktsfulla h\u00e4lsoartiklar anpassade efter dina behov.<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u00e4llorv<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Jiao J, et al. <em>N\u00e4rings\u00e4mnen<\/em>. 2022. <a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/9\/1858\">DHA and Cognitive Function<\/a><\/li>\n\n\n\n<li>Kennedy DO. <em>N\u00e4rings\u00e4mnen<\/em>. 2016. <a href=\"https:\/\/www.mdpi.com\/2072-6643\/8\/2\/68\">B Vitamins and the Brain<\/a><\/li>\n\n\n\n<li>Poly C, et al. <em>Gr\u00e4nser i \u00e5ldrande neurovetenskap<\/em>. 2011. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3110891\/\">Choline and Cognition<\/a><\/li>\n\n\n\n<li>Bell L, et al. <em>Gr\u00e4nser i n\u00e4ring<\/em>. 2021. <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2021.647234\/full\">Berry Flavonoids and Cognition<\/a><\/li>\n\n\n\n<li>Whyte AR, et al. <em>European Journal of Nutrition<\/em>. 2019. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30721802\/\">Blueberry Supplementation Trial<\/a><\/li>\n\n\n\n<li>Morris MC, et al. <em>Neurologi<\/em>. 2018. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5804797\/\">Leafy Greens and Brain Aging<\/a><\/li>\n\n\n\n<li>Tan ZS, et al. <em>Neurologi<\/em>. 2012. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22357720\/\">Omega-3s and Brain Volume<\/a><\/li>\n\n\n\n<li>Arab L &amp; Ang A. <em>Journal of Nutrition, Health &amp; Aging<\/em>. 2020. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7019938\/\">Walnuts and Brain Health<\/a><\/li>\n\n\n\n<li>Small GW, et al. <em>American Journal of Geriatric Psychiatry<\/em>. 2018. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29381851\/\">Curcumin and Memory<\/a><\/li>\n\n\n\n<li>Loughman A, et al. <em>N\u00e4ringss\u00e4kerhet<\/em>. 2023. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37292419\/\">Probiotics and Cognition<\/a><\/li>\n\n\n\n<li>Tillisch K, et al. <em>Gastroenterology<\/em>. 2013. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23384445\/\">Gut-Brain Axis Study<\/a><\/li>\n\n\n\n<li>Scarmeas N, et al. <em>Lancet Neurology<\/em>. 2006. <a href=\"https:\/\/www.thelancet.com\/journals\/laneur\/article\/PIIS1474-4422(06)70500-6\/fulltext\">Mediterranean Diet and Alzheimer\u2019s<\/a><\/li>\n\n\n\n<li>Morris MC, et al. <em>Alzheimer&#8217;s &amp; Dementia<\/em>. 2015. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4532650\/\">MIND Diet Study<\/a><\/li>\n\n\n\n<li>Smith PJ, et al. <em>Hypertension<\/em>. 2010. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20421507\/\">DASH Diet and Cognition<\/a><\/li>\n\n\n\n<li>Shahinfar, H., Yazdian, Z., Asgari Avini, N., Torabinasab, K., &amp; Shab-Bidar, S. (2025). A systematic review and dose\u2013response meta-analysis of omega-3 supplementation on cognitive function. Scientific Reports, 15(1), Article 30610. <a href=\"https:\/\/doi.org\/10.1038\/s41598-025-16129-8\">https:\/\/doi.org\/10.1038\/s41598-025-16129-8<\/a><\/li>\n\n\n\n<li>Smith, A. D., Smith, S. M., de Jager, C. A., et al. (2010). Homocysteine-lowering by B vitamins slows the rate of brain atrophy in mild cognitive impairment: a randomized controlled trial. PLoS ONE, 5(9), e12244. <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0012244\">https:\/\/doi.org\/10.1371\/journal.pone.0012244<\/a><\/li>\n\n\n\n<li>Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., &amp; Au, R. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. American Journal of Clinical Nutrition, 94(6), 1584\u20131591. <a href=\"https:\/\/doi.org\/10.3945\/ajcn.110.008938\">https:\/\/doi.org\/10.3945\/ajcn.110.008938<\/a><\/li>\n\n\n\n<li>Bell, L., Lamport, D. J., Butler, L. T., &amp; Williams, C. M. (2015). A review of the cognitive effects observed in humans following acute supplementation with flavonoids, and their associated mechanisms of action. Nutrients, 7(12), 10290\u201310306. <a href=\"https:\/\/doi.org\/10.3390\/nu7125538\">https:\/\/doi.org\/10.3390\/nu7125538<\/a><\/li>\n\n\n\n<li>Krikorian, R., Shidler, M. D., Nash, T. A., et al. (2010). Blueberry supplementation improves memory in older adults. Journal of Agricultural and Food Chemistry, 58(7), 3996\u20134000. <a href=\"https:\/\/doi.org\/10.1021\/jf9029332\">https:\/\/doi.org\/10.1021\/jf9029332<\/a><\/li>\n\n\n\n<li>Morris, M. C., Wang, Y., Barnes, L. L., et al. (2018). Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology, 90(3), e214\u2013e222. <a href=\"https:\/\/doi.org\/10.1212\/WNL.0000000000004815\">https:\/\/doi.org\/10.1212\/WNL.0000000000004815<\/a><\/li>\n\n\n\n<li>Tan, Z. S., Harris, W. S., Beiser, A. S., et al. (2012). Red blood cell \u03c9-3 fatty acid levels and markers of accelerated brain aging. Neurology, 78(9), 658\u2013664. <a href=\"https:\/\/doi.org\/10.1212\/WNL.0b013e318249f6a9\">https:\/\/doi.org\/10.1212\/WNL.0b013e318249f6a9<\/a><\/li>\n\n\n\n<li>Arab, L., &amp; Ang, A. (2015). Association of walnut consumption with cognitive function in the US population. Journal of Nutrition, Health &amp; Aging, 19(3), 284\u2013290. <a href=\"https:\/\/doi.org\/10.1007\/s12603-014-0569-2\">https:\/\/doi.org\/10.1007\/s12603-014-0569-2<\/a><\/li>\n\n\n\n<li>Small, G. W., Siddarth, P., Li, Z., et al. (2018). Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults: A 18-month randomized, placebo-controlled trial. American Journal of Geriatric Psychiatry, 26(3), 266\u2013277. <a href=\"https:\/\/doi.org\/10.1016\/j.jagp.2017.10.010\">https:\/\/doi.org\/10.1016\/j.jagp.2017.10.010<\/a><\/li>\n\n\n\n<li>Ma, M., Li, B., Qu, Z., Liu, S., &amp; Li, S. (2025). Efficacy of probiotics in patients with cognitive impairment: A systematic review and meta-analysis. PLoS ONE, 20(5), e0321567. <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0321567\">https:\/\/doi.org\/10.1371\/journal.pone.0321567<\/a><\/li>\n\n\n\n<li>Scarmeas, N., Stern, Y., Tang, M. X., Mayeux, R., &amp; Luchsinger, J. A. (2006). Mediterranean diet and risk for Alzheimer\u2019s disease. Annals of Neurology, 59(6), 912\u2013921. <a href=\"https:\/\/doi.org\/10.1002\/ana.20854\">https:\/\/doi.org\/10.1002\/ana.20854<\/a><\/li>\n\n\n\n<li>Morris, M. C., Tangney, C. C., Wang, Y., et al. (2015). MIND diet associated with reduced incidence of Alzheimer\u2019s disease. Alzheimer\u2019s &amp; Dementia, 11(9), 1007\u20131014. <a href=\"https:\/\/doi.org\/10.1016\/j.jalz.2014.11.009\">https:\/\/doi.org\/10.1016\/j.jalz.2014.11.009<\/a><\/li>\n\n\n\n<li>Smith, P. J., Blumenthal, J. A., Babyak, M. A., et al. (2010). Effects of the DASH diet alone and in combination with exercise on cognitive function in older adults with hypertension. Hypertension, 55(6), 1331\u20131338. <a href=\"https:\/\/doi.org\/10.1161\/HYPERTENSIONAHA.109.146795\">https:\/\/doi.org\/10.1161\/HYPERTENSIONAHA.109.146795<\/a><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Key Points Summary A Better Brain, One Bite at a Time? 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