What Foods Prevent Alzheimer Disease – Two Canadian doctors explain their idea for a brain-healthy food guide that best describes some of the key points of the Mediterranean diet.
Studies have linked eating certain foods to a reduced risk of dementia, but Canadian researchers went a step further. A research institute in Toronto is investigating which food combination best protects against cognitive decline. They are working on a healthy brain food guide that best calculates some of the key components of the Mediterranean diet that are associated with a 35% lower risk of Alzheimer’s disease.
- 1 What Foods Prevent Alzheimer Disease
- 2 Can Fish Oil Prevent Alzheimer’s Disease And Dementia?
What Foods Prevent Alzheimer Disease
“Research shows that adults aged 50+ who followed a similar diet for four years did not experience memory loss,” says Parrott. There are also short-term gains. “After just four months on this type of diet, adults learned to read and take speed tests as if they were nine years younger,” Greenwood says.
Can These Foods Lower Your Risk Of Getting Alzheimer’s?
The key, they say, is to eat specific amounts of all of these foods as often as possible, while limiting red meat, processed foods and baked goods. Here are the foods that caused the cut.
1) Raw leafy greens Darker greens like spinach, kale and romaine contain more antioxidants and brain-boosting vitamin K. Try to drink one cup a day.
2) Cruciferous vegetables Broccoli, cauliflower and Brussels sprouts are rich in vitamin K and glucosinolates, which have antioxidant properties. Include at least three 1/2 cup servings per week in your diet.
3) Blueberries All berries have a positive impact on brain health, but most research has been done on blueberries. They contain flavonoids that activate brain pathways associated with reduced cell aging. Try to eat 1/2 cup of any berries three times a week.
Can Fish Oil Prevent Alzheimer’s Disease And Dementia?
4) Beans It’s not known exactly what makes beans, lentils and chickpeas good for brain health, but it’s probably a combination of antioxidants, fiber, vitamins and minerals. Include 1/2 cup in your diet as a substitute for red meat at least twice a week.
5) Walnuts Nuts are rich in antioxidants and healthy fats. Walnuts are especially rich in omega-3 fatty acids, nutrients that protect the brain. Try to eat 1/4 cup of nuts or two tablespoons of peanut butter daily.
6) Fish Iodine and iron found in all types of fish are believed to help maintain cognitive function. Oily fish like salmon and trout also contain brain-boosting omega-3 fatty acids. Collect them at least once a week.
7) Whole grains Choose fiber-rich whole grains such as oats, brown rice and whole wheat to balance your intake of refined grains.
Study: Mediterranean Diets May Help Prevent Alzheimer’s Disease
8) Poultry Replace chicken with red or processed meat as often as possible (but only one serving per day).
9) Low-fat dairy Choose 1% or skim milk and yogurt or cheese with a milk fat content of 22% or less.
10) Olive oil Use this as a base oil for cooking and salad dressing. It contains monounsaturated fats and vitamin E, as well as antioxidants.
Dietary Flavonols And Risk Of Alzheimer Dementia
Here are 7 foods that can fight cognitive decline and help you stay healthy as you age.
Kale, collard greens, spinach, and Swiss chard are just a few leafy greens rich in B vitamins like folate and B9 that may help reduce depression while improving cognitive function. Instead of eating leafy greens in salads, add this powerful vegetable to soups, stews and chili. you can also blend them and add them to sauces, pesto and hummus.
Raspberries, blueberries, blackberries and cherries contain a flavonoid called anthocyanins, which inhibits the progression of brain damage caused by free radicals. These and other berries are also rich in antioxidants and rich vitamins, which help reduce inflammation and help maintain good brain health.
Pecans, almonds, walnuts, cashews and peanuts are rich in healthy fats, magnesium, vitamin E and B vitamins, which support good cognitive function and protect against signs of dementia. Women over 70 who eat at least 5 servings of nuts a week have been shown to have significantly better brain health than women in the same age group who do not eat nuts. Another study suggests that the anti-inflammatory phytochemicals in walnuts may reduce inflammation in brain cells to maintain optimal brain health throughout the aging process.
What Happens To The Brain In Alzheimer’s Disease?
Olive oil, flaxseed and oily fish such as tuna, salmon and mackerel are examples of foods rich in DHA, an omega-3 fatty acid that helps maintain brain health. Many studies show that omega-3 fatty acids are effective in fighting and preventing dementia, so it is recommended to take 200 mg of DHA daily to achieve good brain health. However, the average daily intake of DHA in the United States is estimated to be only about 80 mg. Make a conscious effort to consume more omega-3 fatty acids or ask your doctor to recommend safe and effective DHA supplements.
Broccoli, cauliflower, Brussels sprouts and other cruciferous vegetables are rich in B vitamins and carotenoids, which can lower levels of homocysteine - an amino acid linked to cognitive decline, brain atrophy and dementia. Try sautéing cruciferous vegetables in garlic and olive oil, or adding these superfoods to smoothies, soups and condiments.
Spices like sage, cumin, and cinnamon are great for flavoring foods and are also rich in polyphenols, compounds that have many benefits for memory and brain health. Such spices can remove plaque in the brain and reduce inflammation to prevent cognitive impairment and Alzheimer’s disease. Start stocking your spice rack with a variety of spices that will liven up your meals while keeping your brain healthy.
Sunflower seeds, flax seeds and pumpkin seeds contain antioxidants and nutrients such as vitamin E, zinc, omega-3 fatty acids and choline, which reduce cognitive decline. Eat these seeds on their own, sprinkle them on salads or desserts such as pudding and muffins to improve brain health.
Can Alzheimer’s Disease Be Prevented?
Many foods in the Western diet have been found to be risk factors for dementia and Alzheimer’s disease, including red and processed meats, refined grains, sweets and desserts. Excessive consumption of alcohol, saturated fat and high-calorie foods are also risk factors for Alzheimer’s disease. If you think you or a loved one may be at risk for Alzheimer’s disease, talk to your doctor about developing a healthier diet and nutrition plan that will significantly lower your risk.
Texas Healthcare Associates offers memory loss treatments that may help improve or reduce the risk of dementia and Alzheimer’s disease. Make an appointment today to start the healing process and reap the benefits of improving your overall brain health.
Eight warning signs of dementia Is this normal aging or dementia? How to Prevent Early Warning Symptoms of Alzheimer’s Disease After a Stroke Albany, Georgia (March 12, 2019) – A recent study published in the journal Nutrition, Health & Aging concluded that the MIND diet is an eating pattern specifically designed to prevent cognitive decline. reduce, may reduce and delay the progression of Parkinson’s disease. Previous research has shown that the MIND diet can also reduce the risk of developing Alzheimer’s disease by up to 53 percent.
The MIND diet is a daily diet that combines the thoroughly researched Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). The MIND diet recommends Americans eat about 10 brain-healthy food groups to improve brain function and prevent dementia. Food categories include green leafy vegetables and other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and a small amount of wine per day.
Eat This Food If You Want To Avoid Alzheimer’s Disease
“I find the MIND diet very accessible and sustainable because it provides flexibility and variety. For example, you don’t have to eat blueberries every day, twice a week is enough. And if you’re bored with strawberries, try blueberries, says Dr. Samara Sterling, director of research at The Peanut Institute. “To achieve the recommended five servings of nuts a week, you can eat a peanut sandwich on whole grain bread or eat a handful of peanuts as a snack. Peanuts are a healthy, convenient and affordable way to achieve the ITC goal.”
Peanuts also stand out for containing high levels of niacin and being a good source of vitamin E, two nutrients that have long been known to protect against Alzheimer’s disease and age-related cognitive decline. In addition, they are rich in protein and 19 vitamins and minerals, which makes them a real food.
To meet the MIND diet guidelines, Dr. Sterling suggests eating a handful of peanuts or two tablespoons of peanut butter.
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