7 Foods That Prevent Alzheimer’s and 4 That May Contribute
It’s clear logic that what people put into their bodies will affect how they run. Even if a person has a genetic disposition towards a disease or physical tendency, the vitamins, minerals, and other fuels they provide their body will contribute to its ability to fight and be resilient against the factors that assail it.
With this in mind, Alzheimer’s disease is a hot topic, and everyone wants to prevent it. Realistically, there’s no sure-fire way to stop it from developing, especially if it runs in your family. However, there are a number of foods that are believed to help in its prevention – and after all, it’s true what they say: prevention is better than cure.
So, if you want to ward off Alzheimer’s or if you know someone who has been diagnosed with it, consider adding these foods to your diet and that of your loved one. Naturally, though, with every good food comes a bad one, which is why this article also includes several foods thought to increase your chances of developing this life-limiting condition.
Table of Contents
7 Foods Against Alzheimer’s:
Berries
Tree and vine berries such as cherries, raspberries, blackberries, and blueberries are high in antioxidants and contain anthocyanin, a flavonoid that has shown fruitful in preventing the progression of brain damage by free radicals.
Nuts
Peanuts, walnuts, cashews, and almonds contain healthy fats, magnesium, B vitamins, and vitamin E. You only need five servings of nuts a week to significantly improve your brain health. Some walnuts also contain phytochemicals, which can reduce inflammation in brain cells.
Whole Grains and Legumes
Also rich in vitamin E, grains and legumes are protein and fiber-rich, with almost no health drawbacks. A mere three servings a week could reduce the risk of Alzheimer’s, studies show.
Greens
Specifically of the ‘leafy’ variety, the darker the green, the higher the concentration of folate and B9, which boost cognition and even help combat depression. Eat them as a salad, blend them in smoothies, or throw them into a soup or sauce. However you eat them, just eat them!
Cruciferous Veggies
In a similar vein to leafy greens, and with the same benefits, cruciferous vegetables are the heavy greens, such as broccoli, cauliflower, brussels sprouts, cabbage, bok choi, and arugula. These have been shown to reduce homocysteine, an amino acid linked to dementia. Again, there are many ways to eat these superfoods; it is easy to find great recipes online.
Omega-3 Oils
Olive oil and oil from fatty fish like salmon and mackerel contain a lot of omega-3, but canola oil tops the list of common cooking oils high in this vital ingredient. You’ll want to take this one daily, so consult a doctor to find out how to get enough in your diet.
Seeds
Do not overlook the mighty seed! Fortunately, it is very easy and now inexpensive to get seeds such as sunflower, flax, pumpkin, and chia. Use them in baking, sprinkle them on your toast, or even try a chia seed pudding if you’re feeling adventurous, and enjoy the ongoing benefits of vitamin E, zinc, omega-3, and choline.
Ask Questions
If you are considering an Alzheimer’s care facility for a loved one, it’s a good idea to ask what’s on the menu – diet is crucial in keeping patients healthy, so you should make sure the facility you’re looking at offers residents nutritious meals with Alzheimer-fighting foods. Look up a high-rated Alzheimer’s care St. Louis area to get a good idea of what a comprehensive facility can offer, and check out the food menus for inspiration.
4 To Avoid
Sugary Foods
The adverse health effects from foods with added processed sugar are profound and are linked to all sorts of diseases. It’s best to avoid them all around!
Starchy Snacks
Starches are a way to sweeten sweets even more. Your body needs starches but can take what it needs from the protein you consume. It has been shown that when combined with other problematic foods, such as processed meats, starchy foods can compound the issue.
Processed Meat
There is a shocking lack of regulation in the processed meats industry, and even processed meat with no additives at all can rob it of some of its benefits.
Fatty Foods
The maxim is ‘what is good for the heart is good for the head.’ Fatty foods are linked to heart disease, which has a knock-on effect on the rest of the body.
