With the research advances focused on dementia and Alzheimer’s disease, there may be a way to delay the need for assisted living and memory care units. There have been numerous studies showing that eating healthy can help your brain stay healthy, too.
Some of the wholesome foods that lead to a healthier brain to reduce your risk of a dementia include beans and green peas, citrus, sweet peppers, strawberries, cantaloupes, tomatoes, broccoli, cabbage, lettuce, almonds, avocados and some oils, leafy greens, cabbage, cauliflower, certain fish, spinach, collards, caffeinated coffee, and tumeric, eggs, and some fortified foods in combination with sunlight.
Turns out it is beneficial to eat a balanced diet that is low in trans fats. One study showed that eating a Mediterranean diet that included “vegetables, fruits, small amounts of meat and fish, whole grains, nuts, olive oil and moderate amounts of alcohol” decreased the occurrence of small blood vessel damage in the brain.
The beans and green peas are a rich dietary source of B-complex vitamins along with protein and fiber. Some foods are fortified in some of the B vitamins. B-complex vitamins have been found to to reduce an amino acid that has been linked to Alzheimer’s disease and contributed to less brain shrinkage.
The citrus – like tangerines, oranges, limes and lemons, along with the sweet peppers, strawberries, cantaloupes, tomatoes, broccoli, leafy greens, lettuce and cabbage, are a great source of vitamin C. Vitamin C is an antioxidant and is beneficial in blood vessel functioning and dissolves toxic plaques that build up in vessels.
Almonds, avocados, and healthy vegetable oils like olive, canola and sunflower as well as spinach, broccoli, and collards are a rich source of vitamin E. Vitamin E is, again, important in promoting healthy blood vessels.
Certain fish, like the oily cold water fish – salmon, herring and mackerel – are higher in the Omega-3 fatty acids. These polyunsaturated “healthy fats” improve heart functioning, decrease the occurrence of brain shrinkage in the brain, and decrease inflammation. Persons who have a higher level of Omega-3 have show higher performance on memory tests.
Among other nutrients, spinach is high in flavonoids which has been shown to inhibit the formation of certain plaques found to contribute to Alzheimer’s disease. Cabbage, broccoli and kale have been found to decrease cognitive decline.
Caffeinated coffee evidently decreases blood levels of a plaque forming protein and some times reduces “Alzheimer’s-like cognitive impairment”.
The spice tumeric, in combination with sunlight (vitamin D) may also reduce the plaque that has been implicated in Alzheimer’s disease. “Salmon, sardines, eggs and fortified foods like milk and soy products” are also good sources of vitamin D.
Be sure to consult your physician or nutritionist when you or your loved one is on medication as some foods – and even vitamin supplements – can cause a reaction with some medications. Also, for elderly, taking a supplement for some of these nutrients may be more beneficial, but eating a balanced diet is always healthy whether you need supplements or not.
Memory care can start early; we can all get a jump on a healthier brain by considering what foods we are eating. It may just be beneficial in avoiding assisted living and memory care units.
