Dementia is a term used to describe a group of symptoms related to a decline in cognitive function, such as memory loss and difficulties with thinking, problem-solving, and language. As we age, the risk of developing dementia increases, with Alzheimer’s disease being the most common form. Currently, there is no known cure for dementia, but there are steps we can take to possibly prevent or slow down its progression.
One such step is through our diet. Nutrition plays a crucial role in maintaining our overall health and well-being, and recent research has shown that certain foods may have a protective effect against dementia. One of these foods is nutritional yeast.
What is Nutritional Yeast?
Nutritional yeast, also known as “nooch,” is a deactivated yeast often used as a seasoning in vegan and vegetarian dishes. It has a cheesy, nutty flavor and is commonly used as a substitute for cheese in dairy-free recipes. Nutritional yeast is different from baking yeast, which is used to make bread rise, as it is not alive and cannot be used for baking.
Nutritional yeast is a complete protein, meaning it contains all nine essential amino acids that our bodies cannot produce on their own. It is also high in B vitamins, including thiamine, riboflavin, niacin, folate, and B6, all of which are essential for brain health. Additionally, nutritional yeast is a good source of minerals such as zinc, magnesium, and selenium.
How Nutritional Yeast May Help Prevent Dementia
Several studies have linked B vitamins to brain health and their potential role in preventing dementia. For example, a 2016 study published in the journal Neurology found that older adults who had higher levels of B vitamins in their blood had better cognitive function and a lower risk of developing Alzheimer’s disease.
Thiamine (vitamin B1) has also been shown to play a role in preventing cognitive decline. A 2015 study published in the Journal of Alzheimer’s Disease found that thiamine deficiency was associated with a higher risk of Alzheimer’s disease. Another study published in the Journal of Neurology, Neurosurgery, and Psychiatry found that thiamine supplements improved cognitive function in patients with early-stage Alzheimer’s disease.
Additionally, nutritional yeast contains a compound called beta-glucan, which has been shown to have anti-inflammatory and antioxidant properties. A 2019 study published in the journal Neuroscience Letters found that beta-glucan may have a protective effect against neurodegenerative diseases such as Alzheimer’s.
How to Incorporate Nutritional Yeast into Your Diet
Nutritional yeast can be easily incorporated into your diet. It is often used as a topping for popcorn, salads, and pasta dishes. It can also be mixed into sauces, soups, and stews for added flavor and nutrients.
For those following a vegan or vegetarian diet, nutritional yeast can be used as a substitute for cheese in recipes. It can also be added to smoothies or sprinkled on top of avocado toast for a boost of vitamins and minerals.
It is important to note that nutritional yeast supplements are not a substitute for a healthy diet. It is always best to obtain nutrients from whole foods rather than relying on supplements.
Other Ways to Reduce the Risk of Dementia
While nutritional yeast may have some potential benefits for brain health, it is just one piece of the puzzle. Other lifestyle factors such as regular exercise, maintaining a healthy weight, and avoiding smoking and excessive alcohol consumption are also crucial for reducing the risk of dementia.
Eating a well-balanced diet full of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, is also essential for maintaining overall health and preventing chronic diseases like dementia.
In conclusion, while there is currently no known cure for dementia, incorporating nutritional yeast into your diet may have some potential benefits for brain health. Its high levels of B vitamins and beta-glucan make it a nutritious addition to any meal. However, it is just one part of a healthy lifestyle that includes regular exercise, a balanced diet, and other protective factors. Consult with your healthcare provider for personalized advice on how to best support your brain health.
