10 FOODS TO FIGHT ALZHEIMER’S DISEASE
DEC 15, 2018 @ 1.59 PM
Doctors have been saying for years that what you eat can affect your heart, but now the same applies for your brain too. Here are foods you should add into your diet to help improve your mind:
1. Leafy greens
Frequent servings of green leafy vegetables such as Kale, spinach, broccoli, collards, mustard greens and other leafy vegetables are packed with vitamins A and C and other nutrients. Two servings a week can help, while six or more servings a week provide the greatest brain benefits.
2. Beans and legumes
If beans aren't a regular part of your diet, they should be. High in fiber and protein, and low in calories and fat, they also help keep your mind sharp. Eating beans three times a week is recommended to help reduce the risk of Alzheimer's.
3. Whole grains such as quinoa and gluten-free oats - not bread and cereal are best bets.
4. Berries and cherries
Blueberries are one of the more potent foods in terms of protecting the brain. Strawberries have also shown benefits in past studies looking at the effect of food on cognitive function. They also have anti-inflammatory properties and contain antioxidants and lots of vitamin C and E. Eating berries at least twice a week is recommended.
5. Pumpkin, squash, asparagus, tomatoes, carrots and beets if not overcooked, contain vitamin A, folate and iron that help with cognition.
6. Omega 3s
People whose diets contain daily omega 3s have been shown to have 26 per cent less risk of having brain lesions that cause dementia compared with those who do not. These fatty acids help the brain to stay in top shape. You can get your omega fatty acids from fish, flax seeds and olive oil.
7. Almonds, cashews, walnuts, hazelnuts, peanuts and pecans. All of these nuts contain omega-3s and omega-6s, vitamin E, folate, vitamin B6 and magnesium.
8. Sunflower seeds and pumpkin seeds. These seeds contain zinc, choline and vitamin E.
9. Cinnamon, sage, tumeric and cumin. Theses spices can all help to break up brain plaque and reduce inflammation of the brain which can cause memory issues.
Five food groups you should avoid
1. Red meat isn't banned but you should limit consumption to no more than four servings a week to help protect brain health.
2. Butter and stick margarine should be limited to less than a tablespoon per day. Use olive oil instead.
3. Cheese may be delicious but it doesn't do your brain any favors. Eat cheese no more than once a week if you want to reduce your risk of Alzheimer's.
4. Pastries and other sweets could have a negative effect on brain health, apart from widening your waistline. Limit yourself to no more than five of these treats per week.
5. Fried foods and fast food should be limited to no more than once a week for optimal brain health.
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