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.
Alzheimer's exact cause is unknown,
however, about 70% of cases are linked to genetics. Other risk factors
include repetitive head injuries, depression or hypertension. If you
happen to be at high risk of contracting Alzheimer's, changing your diet
can help a lot. In fact, there are many foods out there that can help
improve your cognitive health and significantly reduce your risk of
developing the disease.
Below are 10 super-foods 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.