• In the video: Green tea prevents brain damage – and can therefore protect against dementia

Many people know the Brit Tim Spector from the Corona period. The epidemiologist and intestinal expert did a lot of research into symptoms and the different corona variants. Now Spector has said in an interview with the “telegraph“ talked about how food and brain health are related.

His very personal impulse to deal with the topic was his mother. She got it at the age of 85 Diagnosis of dementia and now no longer recognizes him. “We know that genetics plays a role in the development of the disease, but it plays a minor role,” says Tim Spector. At first he himself thought that there was “little that could be done except wait for scientists to develop a miracle cure”.

Inflammation in the brain as the “main cause”

However, new findings indicate that diet is certainly relevant to brain health. Dementia is therefore “a disease that can be prevented or at least delayed”.

Spector goes on to explain that inflammation in the brain could be a “major cause” of dementia, new research shows. Additionally, it can be “the result of a poor diet that is high in highly processed, sugary, and fatty foods.”

Four nutritional rules against dementia

On this occasion, the expert revealed four nutritional rules – what he eats and what he paintsto reduce your risk of dementia:

1. Eat lots of nuts and fish
2. Sugar and reduce highly processed foods
3. Only drink alcohol occasionally
4. Eat 30 different plants per week

Many people have probably heard the first three points as important components of a balanced diet. Number four may surprise some people. The nutritional rule is well known: eat five portions of fruit and vegetables a day. Intestinal expert Spector goes beyond that.

The Research results from his “British Gut Project” showed that participants who ate 30 or more different plants per week had more diverse gut microbiomes and were more likely to have certain “good” gut bacteria than those who only ate ten plants. The diversity of plant-based foods could improve intestinal health.

How you can get 30 plants

If you’re wondering: What should I eat? The nutrition expert has specific tips for these people. The 30 plants can include various types of root vegetables, lettuces, cruciferous vegetables, as well as onions, garlic and chives. Legumes can also enrich your diet. These include beans and peas.

Here are some examples of vegetables:

• asparagus
• broccoli
• Cabbage
• Carrots
• Chicory
• aubergine
• Jerusalem artichoke
• red onion
• spinach
• sweet potatoes
• zucchini

Here are some examples of fruit:

• Apples
• Avocados
• Bananas
• Blueberries
• Figs
• Kiwis
• Oranges
• Raspberries

Here are some examples of legumes:

• black beans
• Broad beans
• Butter beans
• Chickpeas
• green beans
• Kidney beans
• Lenses
• Peas
• soybeans or edamame

Explaining his findings, Spector said: “Increasing the variety and quantity of plants in your diet doesn’t have to be difficult – especially if you broaden your view of what counts as a plant-based food to include spices, herbs, nuts and seeds.”

In summary, the expert says: Certain foods can reduce inflammation in the brain and keep it in better condition. Fresh foods preferring is always a good start.