Practicing moderate exercise and following a balanced diet are the essential pillars for a healthy life and avoiding the onset of cardiovascular diseases. In addition, choosing the right foods will allow us to always keep a clear mind and improve the functionality of our brain.
The Alzheimer’s Association has published a new model of a healthy diet for the human brain, capable of stimulating good blood flow. As you well know, Alzheimer’s is a disease that affects the reduction of intellectual functions (memory problems, personality changes, ignorance of self and family members, impaired thinking, and disorientation of space-time).
Science is still working hard to find a possible cure or medication to treat this disease that affects so many people around the world. In the meantime, it is essential to turn to nature and learn which foods could be of great help in preventing, to a large extent, this disease. A healthy diet for our brain should be low in fat and cholesterol, but rich in nutrients and protein. By choosing the right foods and following proper consumption habits, we can improve blood flow to the brain and protect our neurons. Let’s know the 10 essential foods that cannot be missing in our diet!
Alzheimer’s disease is assumed to be the result of a mix of genetic, environmental, and lifestyle factors, including diet and nutrition. Do you want to keep your brain healthy in the long term? The following are the top ten things to eat.
Green leafy vegetables
Leafy greens high in key B vitamins like folate and B9. Kale, collard greens, spinach, and Swiss chard can help alleviate depression while also increasing cognition.
Broccoli, cauliflower, brussels sprouts, and other cruciferous vegetables are strong in B vitamins and carotenoids. It can lower homocysteine levels – an amino acid associated with cognitive decline, brain atrophy, and dementia.
As a tasty substitute for potatoes, you can bake or mash them. Or you can steam and pulse it in a food processor in place of rice.
This beverage should be included on any list of antioxidant-rich foods. Researchers at the University of Michigan discovered that a component in green tea aids in the prevention of plaque growth in the brain, which is linked to Alzheimer’s disease.
Raspberries, blueberries, blackberries, and cherries all contain anthocyanin, a flavonoid that slows the course of free radical-induced brain damage. These and other berries assist to prevent inflammation and preserve excellent brain function, such as Alzheimer’s disease.
According to Katz, the nitrates in beets enhance blood flow to the brain, which is directly related to how effectively your brain functions. These vegetables also include folate (B9), which may help to postpone the onset of dementia as you age.
You can roast them and serve them with goat cheese on a salad. But slicing raw beets and putting them to a cabbage and carrot slaw as a refreshing side dish.
Olive oil, flax seeds, and fatty fish like tuna, salmon, and mackerel are high in omega-3 fatty acids with DHA. Many studies show that omega-3 fatty acids are useful in fighting and preventing dementia. Moreover, it is recommended that you take 200 mg of DHA daily to maintain healthy brain function.
However, the typical daily DHA intake in the United States should be around 80 mg. Make a concerted effort to consume more omega-3 fatty acids, or ask your doctor to recommend safe, effective DHA supplementation.
Sage, cumin, and cinnamon not only taste delicious when used to season dishes. However, they also have a high concentration of polyphenols. There are substances that have multiple benefits for memory and brain function.
It like these can eat away at brain plaque and reduce inflammation. So preventing cognitive impairment and Alzheimer’s disease. Begin by stocking your spice cabinet with a selection of spices that may brighten up your meals while also keeping your brain healthy.
Pecans, almonds, walnuts, cashews, and peanuts are high in healthy fats, magnesium, vitamin E, and B vitamins. All of them enhance good cognition and prevent dementia.
Women over the age of 70 who eat at least 5 servings of nuts per week have much better brain function than women in the same age group who do not eat nuts.
Another study found that the anti-inflammatory phytochemicals in English walnuts can prevent inflammation of brain cells, allowing for optimal brain function throughout the aging process.
Sunflower seeds, flax seeds, and pumpkin seeds are high in antioxidants and minerals such as vitamin E, zinc, omega-3 fatty acids, and choline, which help to slow cognitive decline.
Snack on these seeds alone, sprinkle them on salads, or incorporate them into desserts like pudding and muffins to benefit from enhanced brain health.
The antioxidants they contain are very beneficial for the human brain. Vitamin C (present in fruits such as papaya, strawberry, orange, lemon, or kiwi) can prevent the accumulation of harmful substances in brain tissue.
The World Health Organization defines red meat as unprocessed mammalian muscle meat, i.e. meat from beef, pork, lamb, etc. Red meat contains vitamins, minerals, and antioxidants, which makes it a beneficial food for our health, providing generous amounts of vitamin B12, essential for healthy brain function, but it also provides vitamin B6, B3, Iron, Zinc, and Selenium.
Along with citrus fruits and green tea, it is one of the products with the highest antioxidant content, which will stimulate neuronal activity and prevent brain death and memory loss.