Reduce Your Risk of Alzheimer's with These Great Foods!
Alzheimer's disease causes around 60-70% of dementia cases,
making it one of the most common causes of this cognitive decline. This chronic
neurodegenerative disease starts slowly and gets progressively worse with time.
The initial symptoms include memory loss and difficulties with thinking. As the
disease advances, the symptoms include problems with language, mood swings,
loss of motivation, behavioral issues and not being able to look after yourself.
Below are 10 superfoods that help reduce the risk of Alzheimer's disease:
1. Blueberries
These are packed full of
antioxidants, which can help protect the brain from free-radical damage.
Furthermore, they also protect the body from toxic iron compounds that have
been known to cause degenerative diseases, such as Alzheimer's, Parkinson's and
multiple sclerosis.
A 2016 study, carried out by
University of Cincinnati researchers, showed that blueberries could be used in
the on-going war against Alzheimer's disease. This study showed that the
antioxidants present in the berries could help prevent the devastating effects
of the common form of dementia.
These berries are perfect as a
healthy snack throughout the day. They can be eaten alone or used in granolas,
fruit salads, cereals or smoothies.
2. Kale and Other Green Leafy Vegetables
Green leafy vegetables such as kale
help keep our mental abilities sharp, prevent cognitive decline and reduce the
risk of contracting Alzheimer's disease. Kale is a rich source of vitamin
B12, which is very important for cognitive health.
A study published in 2015 by Rush
University Medical Center researchers found that adding more kale, collards,
spinach and mustard greens to our diet could help slow cognitive decline. This
study examined in depth the nutrients responsible for this effect and
found that it is Vitamin K consumption that slows down cognitive decline.
Eating just 1 to 2 servings of kale
or any other green leafy vegetable per day can be very beneficial in warding
off Alzheimer's.
3. Green Tea
When it comes down to
antioxidant-rich foods that can improve brain power, green tea should most
definitely be on the list. Its antioxidants support healthy blood vessels
in the brain so that it can function properly. Furthermore, drinking green tea
may stop the plaque growth in the brain that is linked to Alzheimer's and
Parkinson's.
Drink 2 to 3 cups of green tea a day
to maintain your brain's long-term health.
4. Cinnamon
This popular spice can help break up
brain plaque and reduce inflammation of the brain that may cause memory issues.
Cinnamon is effective in preventing (and delaying) the symptoms of Alzheimer's
as it facilitates better blood flow to the brain. Even inhaling its fragrance
can improve cognitive processing and brain functioning in relation to
attention, virtual recognition memory, working memory, and visual-motor speed.
Drink a cup of cinnamon tea each day
as well as sprinkle cinnamon powder on your toast, cereal,
oatmeal, baked goods, smoothies, and fruit salads.
5. Salmon
DHA, an omega-3 fatty acid present
in fish oil, can slow the accumulation of tau, a protein that leads to the
development of neurofibrillary tangles. Furthermore, DHA also reduces
levels of the protein beta-amyloid, which can clump together in the brain to
form plaque.
A study that was published in 2016
in the Journal of the American Medical Association found that seafood
consumption is associated with less neuropathology.
To reduce your risk of contracting
Alzheimer's, 1 serving of fresh salmon once a week is all you need.
6. Turmeric
Turmeric's antioxidant power
supports overall brain health by helping remove plaque buildup from the brain
and improving the flow of oxygen. This helps to slow down the effects of
Alzheimer's.
Drink a glass of turmeric milk once
a day and include it in your cooking to keep your brain sharp for many years to
come.
7. Extra-Virgin Olive Oil
Extra-virgin olive oil contains oleo
can, a phenolic compound that improves the production of key proteins and
enzymes that break down amyloid plaques. Therefore, extra-virgin olive oil acts
as a neuroprotective mechanism against Alzheimer's disease.
To reap the benefits of extra-virgin
olive oil, use it when cooking and as an ingredient in sauces and dressings.
8. Coconut Oil
The medium-chain triglycerides
present in coconut oil increase the level of ketone bodies in the blood - these
work as alternative brain fuel and improve cognitive performance.
As little as one tablespoon of
coconut oil per day will improve cognitive functioning and memory in people of
all ages.
9. Broccoli
This vegetable is a very rich source
of folate and vitamin C, both of which are very important when it comes down to
brain functions. Furthermore, the carotenoids present in broccoli lower the
levels of homocysteine, an amino acid that is linked to cognitive impairment.
Broccoli can also relieve the effects of depression and mental exhaustion.
One cup of broccoli two to three
times a week can significantly reduce your chance of suffering from dementia
and Alzheimer's in your old age.
10. Walnuts
Due to their anti-inflammatory and
anti-oxidative properties, walnuts may help reduce the risk, delay the onset
of, slow the progression of or even prevent Alzheimer's disease.
Walnuts help to protect the brain
from the beta-amyloid protein, a protein that is often found in the brain of
Alzheimer's patients. Furthermore, walnuts are a great source of zinc, a
mineral that is great for protecting the brain from free-radical damage.
Simply eat a handful of walnuts each
day to improve your cognitive health.
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