These are the best foods that protect your brain against Alzheimer’s disease:
According to various research studies, some foods have special qualities that can actively improve cognitive function and might also lower the risk of developing Alzheimer’s disease. In today’s article, we will take a closer look at this matter and also point out some of the foods that protect your brain against Alzheimer’s if you consume them regularly.
Understanding the effects of these foods on your health can make you change your diet entirely and even recommend it to other people too. Without further introduction, let’s get straight to the point and discover together what the foods are that protect and keep your brain as young and healthy as possible.
1. Eggs
One of the most delicious foods that protect your brain against Alzheimer’s disease is eggs. Easy to make, omelets or boiled eggs are jam-packed with all the nutrients your brain needs: vitamin B and B12, choline, and folate.
Both choline and vitamin B are very good for improving your memory and your mental function. Given that egg yolks are one of the best sources of choline, eating them regularly is a simple way to get the full benefits of this vitamin. The recommended daily allowance of choline for most women is 425 mg, while for men it is 550 mg, and one single egg yolk has 112 mg of choline.
2. Walnuts
There’s a reason why even their shape is similar to our brain, right? Due to their high concentration of antioxidants and omega-3 fatty acids stands still among the best foods that protect your brain from Alzheimer’s disease.
Walnuts can reduce body inflammation, oxidative stress, and cell damage—all of which are critical factors in the onset of Alzheimer’s disease, according to research. The good thing is that 1 to 2 ounces of walnuts per day can improve your cognitive function. Eat them raw as snacks or combined with your favorite type of yogurt.
3. Green leafy vegetables
Most doctors say that green leafy vegetables are some of the foods that protect your brain against Alzheimer’s disease. Spinach, kale, collards, arugula, Bok choy, and cabbage are some of the best (and tasty) vegetables that you can easily add to your diet.
Only a small portion of any of these types of vegetables was linked to a decreased rate of age-related cognitive decline. Dark leafy greens have the potential to delay the course of Alzheimer’s disease.
4. Fatty fish
Among the foods that protect your brain against Alzheimer’s is fatty fish. Salmon, trout, albacore tuna, herring, and sardines are among the seafood in this category that are high in omega-3 fatty acids. Your brain is composed of fat, around 60% of which is made up of omega-3 fatty acids. Omega-3 fats are critical for learning and memory because your brain requires them to create brain and nerve cells.
Omega-3 fatty acids therefore provide several extra advantages for your brain, chief among them being the prevention of cognitive decline. Add fish, especially salmon to your diet in case you’re not already consuming it regularly.
5. Blueberries
Among the foods that protect your brain against Alzheimer’s, blueberries occupy a very high position. Blueberries, which are rich in anti-inflammatory and antioxidant compounds, support the health and youth of your brain. In addition, regular consumption of blueberries has been shown to enhance memory and other cognitive functions in elderly individuals.
Eat them raw, as an ingredient in a smoothie, or as a side dish for breakfast. They’re all delicious choices!
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It’s an interesting and concise lecture that will help you take a different approach to this condition.
6. Lamb steak
If you enjoy eating lamb once in a while, after you read these lines, you’ll be happy to introduce it to your diet more often because lamb steak is one of the foods that protect your brain against Alzheimer’s disease.
A new study found that eating lamb once a week was linked to better long-term cognitive function. You may easily include lamb in your diet because it is grown in every state in the union and is readily accessible all year long. Try grilling lamb or adding it to your favorite pot dish.
7. Turmeric
Turmeric has been very popular lately, and for good reason. This deep-yellow spice offers several advantages for the brain and is a main element in curry powder. The primary component of turmeric, curcumin, is a potent anti-inflammatory and antioxidant that can assist in enhancing memory in those with Alzheimer’s disease. Additionally, curcumin provides an energy boost and reduces depression symptoms.
Since it’s a versatile ingredient, you can add turmeric to your omelets, sprinkle it over vegetables instead of salt, combine it with rice, or drink it with warm milk. There are also turmeric supplements, but you have to ask your doctor before taking them.
8. Pumpkin seeds
Pumpkin seeds are among those foods that protect your brain against Alzheimer’s. Besides that, they also contain an abundance of powerful antioxidants that protect both your brain and your body from free radical damage.
Pumpkin seeds are also a huge source of copper, zinc, and magnesium. Both three nutrients are very important for a healthy and young brain. Reap their benefits by simply adding them to your salads and smoothies and roasting them in the oven as snacks.
9. Oranges
One medium orange provides about all the vitamin C you require for the day. Vitamin C has a major role in avoiding mental decline; therefore, doing this is vital for maintaining brain health.
Increased blood levels of vitamin C were linked to gains in concentration, attention, memory, and decision-making speed since it is an antioxidant source as well. Additionally, besides oranges, there are a lot of foods like tomatoes, bell peppers, kiwis, and strawberries that can help you meet your daily need for vitamin C.
10. Green tea
Last but not least, one of the foods that protects your brain against Alzheimer’s is green tea. Studies have shown that it enhances attention, memory, alertness, and performance. However, green tea is a brain-healthy beverage due to its other ingredients.
Among the most significant is L-theanine, an amino acid that can pass across the blood-brain barrier and raise GABA neurotransmitter activity, which helps lower anxiety and promote relaxation. Its high caffeine concentration also increases awareness and gives you more energy throughout the day. If you know your doctor says you’re allowed to have caffeine, feel free to have a cup of green tea in the morning or during the evening, but not after 4 p.m.
If reading about foods that protect your brain against Alzheimer’s was useful, you may also be interested in discovering the benefits of eating seafood by reading this article 7 Ways Seafood Can Improve Your Body.
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