Alzheimer’s affects millions of people around the globe and is recognized as one of the most devastating diseases in the world. Although your genes do play a part, you can greatly decrease the risk of Alzheimer’s disease by simply eating foods that increase brain health. With the help of your doctor and some of the foods in today’s article, you may be able to reduce the risk of Alzheimer’s disease.
Oil-Rich Fish
Fish like sardines, tuna, and salmon are high in omega-3 fatty acids, and most importantly, DHA, which supports your brain function. These fats have been linked to age-related mental decline and reduce inflammation in the brain. Incorporating oil-rich fish into your diet at least twice a week can reduce the risk of Alzheimer’s and aid general memory retention.
Blueberries
The antioxidants found in berries are called anthocyanins, which combat oxidative stress and help prevent cell damage that may contribute to Alzheimer’s disease. Blueberries have been shown to aid communication between brain cells and improve your overall memory. Since blueberries are already delicious, adding them to your morning meal or eating them as a snack throughout the week will greatly improve brain health.
Cinnamon
Compounds found in cinnamon are known to have neuroprotective properties. The buildup of tau proteins has been recorded to indicate that Alzheimer’s disease is progressing, but cinnamon can help reduce the accumulation of these proteins. By adding a bit of cinnamon to your oatmeal, protein shake, or latte, you can be well on your way to protecting your cognitive health.
Strawberries
Strawberries are high in vitamin C as well as pelargonidin, which has been found to lower the amount of tau tangles in the brain. Since tau tangles or tau proteins usually signify progressing Alzheimer’s, lowering their accumulation is one way to help guard against the disease. Regularly mixing strawberries with blueberries or simply incorporating them into your diet can make a difference in the long run.
Sunflower Seeds
Studies have shown that diets with higher consumption of sunflower seeds are less affected by diseases like Alzheimer’s and dementia. Their rich phytonutrients and vitamin E provide the brain with beneficial omega-3 fatty acids, which increase cognitive function. Sunflower seeds are also easy to work into your diet, as you can add them to salads, mix them with bread, or simply snack on them throughout the day.
Carrots
Carrots are high in not only vitamin A but also EGCG (epigallocatechin-3-gallate) and FA (ferulic acid), compounds that have been linked to reducing cognitive decline, building a stronger memory, and even helping fight other issues like arthritis. Some studies have shown evidence of Alzheimer’s declining in animals due to a diet consisting of more carrots, so even though human research is limited, it doesn’t hurt to add more healthy foods to your diet.
Leafy Green Vegetables
Foods like collard greens, kale, and spinach are just a few green veggies that contain nutrients such as vitamin K, lutein, and folate. Although there are few studies proving Alzheimer’s prevention, doctors recommend adding these foods to your diet in combination with other brain-nourishing foods to increase their effectiveness and your overall health.
Eggs
Eggs are a rich source of choline, a nutrient that helps produce acetylcholine, which is responsible for transmitting signals to your brain. Studies have shown that an increased consumption of eggs can drastically improve overall brain function, while others become less likely to develop diseases like Alzheimer’s and dementia. It is recommended that you also keep the yolk as part of your diet, as it contains the highest amount of choline.
Green Tea
Green tea is one of the best drinks available to combat Alzheimer’s and improve your overall health. It is rich in antioxidants and also contains high amounts of EGCG as well as L-theanine, a compound that promotes focus and relaxation. Regularly drinking green tea, or other alternatives like matcha or sencha, may help improve cognitive function and lower the risk of Alzheimer’s disease.
Olive Oil
Olive oil is one of the key ingredients used throughout the Mediterranean diet, which has been praised for being one of the healthiest diets in the world. Apart from being healthy, a compound called oleuropein aglycone has been linked to lowering the buildup of tau proteins in the brain. Although it is not 100% confirmed to prevent Alzheimer’s, its qualities to improve brain function and general health make it a worthy addition to your Alzheimer’s prevention diet.
Mung Bean
Mung beans contain 19 important compounds, namely ferulic acid, sinapic acid, and vitexin, which decrease inflammation and help prevent tau proteins from forming. Researchers have put two and two together and have started suggesting the addition of mung beans into your diet based on the formation of tau proteins in the brain. You can easily add mung beans to your diet through salads, curries, or even soups.
Broccoli
When you chew or chop broccoli, a compound called sulforaphane is released. Sulforaphane has been linked to detoxification, anti-inflammation, and antioxidant activity, all of which help lower the cognitive decline that can lead to Alzheimer’s. Broccoli has many uses and is delicious in stews, tossed in a pan with some olive oil, or freshly added to a salad.
Whole Grains
Whole grains like oats, quinoa, whole grain bread, and brown rice provide a slow release of glucose, the primary energy source for the brain. They also contain vitamin B, which has been shown to reduce brain inflammation and help neurotransmitter function, thus somewhat reducing the risk of Alzheimer’s as well. Whole grains can be eaten with almost any meal and fit well with every other food on this list.
Turmeric
Curcumin, which is found in turmeric, has been praised as one of the most powerful treatments for brain injury and potentially for Alzheimer’s and dementia as well. Its anti-inflammatory and antioxidant properties help create clear cognitive function and have been shown to increase memory, even in patients with Alzheimer’s. Simply add turmeric to your food and experience how it can improve your cognitive functions.
Nuts
Cashews, almonds, and walnuts are just a few nuts that are rich in vitamin E, magnesium, zinc, and healthy omega-3 fats. Walnuts are even more special, as they are high in DHA, a different type of omega-3 fatty acid that isn’t abundantly present in other plants. The best thing about nuts is that they are so easy to add to your diet and are even more delicious when combined with the right meals!
