Healthy food and memory
Healthy eating lowers your threat of diabetes, hypertension, and heart disease, but it’s not yet clear if that’s true for Alzheimer’s disease as well.
“I can’t write a prescription for broccoli and say this will help-yet,” says Sam Gandy MD, PhD, the associate director of the Mount Sinai Medical Center Alzheimer’s Disease Research Center, in New York City.
(The National Institutes of Health has said there is insufficient evidence that food, diet, or lifestyle will prevent Alzheimer’s disease.)
It’s not a lost cause though. Here are 9 foods that researchers think will keep your whole body-including your brain-healthy.
Oil-based salad dressings
“The info support eating foodstuffs that are saturated in vitamin E which includes healthy veggie oil-based salad dressings, seeds and nuts, peanut butter, and wholegrains,” says Martha Clare Morris, ScD, director of the section on nutrition and nutritional epidemiology in the Department of Internal Medicine at Rush University, in Chicago.
The benefit has been seen with vitamin-E rich foods, but not supplements, she says.
A potent antioxidant, supplement E can help protect neurons or nerve cells. In Alzheimer’s disease, neurons using parts of the mind learn to perish, which jump-starts the cascade of occasions resulting in cognitive deterioration.
Salmon, mackerel, tuna, and other seafood are abundant with heart-healthy omega-3 essential fatty acids, including docosahexaenoic acidity (DHA).
“In the mind, DHA appears to be very very important to the normal working of neurons,” Morris says.
For example, one cup of raw spinach has 15% of your daily intake of vitamin E, and 1/2 a cup of cooked spinach has 25% of your daily intake.
Exactly how folate may protect the brain is unclear, but it may be by lowering levels of an amino acid known as homocysteine in the blood. High levels of homocysteine may trigger the loss of life of nerve cells in the mind, but folic acidity helps breakdown homocysteine levels.
High homocysteine levels are also linked to an elevated risk for cardiovascular disease.
This creamy treat is also a rich way to obtain the antioxidant vitamin E.
Research by Morris and her colleague shows that foods abundant with supplement E-including avocado, which is also saturated in the antioxidant powerhouse supplement C-are associated with a lesser threat of developing Alzheimer’s.
One ounce of dry-roasted sunflower seeds contains 30% of your recommended daily intake. Sprinkle them on top of your salad to give your brain a boost.
Peanuts and peanut butter
Although both are high in fat, peanuts and peanut butter have a tendency to be a way to obtain healthy fats. And they’re also filled with vitamin E.
Both foods can help keep carefully the heart and brain healthy and functioning properly. Other good choices are almonds and hazelnuts.
“There has been some very good research that diets that are high in healthy fats, low in saturated fat and trans fats, and rich in whole grains, green leafy vegetables, and nuts are good for the brain and the heart,” affirms Maria C. Carrillo, PhD, senior director of medical and scientific relations at the Chicago-based Alzheimer’s Association.
Studies have shown that people who consume moderate amounts of red wine and other types of alcoholic beverages may be at reduced risk for Alzheimer’s disease, but it could be that there surely is another thing that tipplers do or don’t do this impacts their risk of developing Alzheimer’s, Carrillo says.
“People who drink alcohol or eat healthy may be healthier in other aspects of their life, so it is difficult to disentangle whether it’s the healthy diet that protects them versus other healthy actions.”
The latest research presented at the National Meeting of the American Chemical Society in Boston found that blueberries, strawberries, and acai berries may help put the brakes on age-related cognitive decline by preserving the brain’s natural “housekeeper” mechanism, which wanes with age.
This mechanism helps get rid of toxic proteins associated with age-related memory loss.
Fiber-rich whole grains are a fundamental component of the Mediterranean diet, which is also packed with fruits, vegetables, nut products and seeds, essential olive oil, and wine.
Research out of Columbia School Medical Center in New York City shows that the dietary plan may be associated with lower threat of the mild cognitive impairment that can improvement to Alzheimer’s disease.
“We don’t eat foods or nutritional vitamins in isolation, we consume in mixture with other food stuffs so there is certainly value in eating patterns,” affirms Nikolaos Scarmeas, MD, an associate professor of neurology at Columbia University or college, who conducted the studies.
This type of diet may reduce inflammation, oxidative stress, and other vascular risk factors such as high blood pressure-all of which have a role in increasing risk for brain and heart diseases.
Okay you can’t eat it, but research suggests that regular exercise is as important, if not more so, as what you eat when it comes to memory-saving lifestyle changes.
Experts all stress that getting regular exercise is also an important part of the formula as it pertains to staving off many diseases, including Alzheimer’s.
The bottom line?
“We can‘t venture out and say, ‘Eat these exact things and you are protected from Alzheimer’s,’ but there is nearly no issue with increasing your exercise and consuming a diet plan rich in wholegrains, vegetables, seafood, healthy oils, nuts, and seeds,” Morris says.