These six foods can significantly reduce your risk of developing Alzheimer’s disease

These six foods can significantly reduce your risk of developing Alzheimer’s disease

While no single food guarantees immunity against Alzheimer’s disease, incorporating certain foods into a person’s diet may contribute to…

These six foods can significantly reduce your risk of developing Alzheimer’s disease. -Harvard Health

Reducing the risk of Alzheimer’s disease is a goal that can be reached through dietary choices, according to recent research published in the Journal of Alzheimer’s Disease.

The study identifies specific foods to include and avoid, focusing on recognized eating patterns such as the Mediterranean diet, DASH, and MIND for cognitive health.

Best and worst eating patterns for Alzheimer’s risk

The Mediterranean diet, characterized by consumption of high amounts of olive oil, fish, fruits, vegetables, and legumes, with moderate amounts of dairy products, poultry, and alcohol, has gained recognition for supporting cognitive health.

Likewise, the DASH diet focuses on grains, fruits, vegetables, and low-fat dairy products, with a limited amount of red meat and sweets. The MIND Diet combines elements of the Mediterranean diet and the DASH diet, with an emphasis on olive oil, fish, whole grains, berries, and green leafy vegetables.

Conversely, the Western diet, which is characterized by high fat, processed foods, and meat consumption, is associated with poorer cognitive outcomes. This diet, which lacks fruits, vegetables and essential nutrients, is characterized by the fact that 70% of calories come from animal foods, oils, fats and sweeteners.

The best foods to support brain health

While no single food guarantees immunity against Alzheimer’s disease, incorporating certain foods into one’s diet may contribute to maintaining brain health, especially within established brain-supportive dietary patterns such as the MIND diet.

Walnuts

Walnuts are highlighted for their content of lignans, a unique plant compound believed to reduce neurodegeneration and inhibit inflammatory pathways in the brain.

Berries

Red, purple or blue products rich in anthocyanins can positively impact brain health by reducing oxidative stress and tau protein accumulation, which are key factors in Alzheimer’s disease.

hazelnut

Packed with nutrients, hazelnuts contain phenolic acid and flavonoids such as quercetin, which may help reduce tau phosphorylation and reduce protein oxidation in the brain.

Leafy vegetables

Leafy greens like spinach and kale provide folic acid, lutein, and vitamin K, which supports brain health by managing homocysteine ​​levels and providing essential nutrients.

Salmon

Cold-water oily fish, including salmon, provide the omega-3 fatty acid DHA and vitamin D, which is known to reduce inflammation, provide antioxidant capabilities, and reduce the risk of Alzheimer’s disease.

egg

Although not explicitly included in the study, eggs are rich in choline and lutein, which support brain health by reducing harmful brain proteins and aiding the production of neurotransmitters.

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