Vegan and vegetarian: Are these diets better for brain health?
The world is shifting to vegan and vegetarian diets for their ethical, environmental, and potential health benefits. These diets are often rich in phytonutrients (beneficial nutrients found in plants) and antioxidants. They protect against inflammation and oxidative stress. The latter being the imbalance in the free radicals in the body and its ability to neutralise them.
Helps in keeping our brain healthy
Dr Aakash Agrawal, Consultant, Neurologist - Manipal Hospital, Bhubaneswar, says oxidative stress and systemic inflammation are implicated in various neurodegenerative conditions like Alzheimer's disease and other forms of dementia, Parkinson’s disease, and various forms of cancer. While vegan/vegetarian foods might not eliminate the risk of various diseases, they certainly keep our brains healthy and working, as a lack of these nutrients can have devastating consequences for the brain.
What should a vegan diet consist of?
Dr Vamsi Chalasani, Consultant, Neurology, Manipal Hospitals Vijayawada is of the opinion that a vegan diet to be beneficial would have to include certain vital nutrients. For example, Omega-3 fatty acids, obtained from sources like flaxseeds, chia seeds, and walnuts play a crucial role in cognitive function.
Polyphenols found in berries and dark chocolate stimulate the brain-derived neurotrophic factor (BDNF), which supports neuroplasticity (the brain’s ability to adapt and change). Fibre-rich foods and whole grains help maintain stable blood sugar levels, thereby reducing the risk of cognitive decline. Additionally, a plant-based diet also fosters gut microbiome diversity, positively influencing mood and brain function.
Downside of the vegan and vegetarian diets
Agarwal cautions that such food also has its downside. It lacks vitamin B12, omega 3 fatty acids, zinc, and iron in sufficient quantities, for which supplements have to be taken from time to time.
For example, vitamin B12, is a key nutrient that helps in myelin synthesis, the protective covering of our neurons. Its deficiency in diet can lead to cognitive decline, irritability, depression, and peripheral neuropathy (nerve damage). This is more pronounced in patients with diabetes taking metformin and medicines for acidity like pantoprazole, a drug so commonly abused by patients nowadays for minor gastric symptoms, which diminishes vitamin B12 absorption in the gut.
The presence of antinutritional factors like phytates and oxalates (naturally occurring compounds in plant-based food) may impair nutrient absorption.
Thus, despite the potential benefits of vegan and vegetarian diets, their impact on neurological health is a growing area of concern due to the reliance of the nervous system on specific nutrients that are either limited or less bioavailable in vegan and vegetarian diets.
Health