We all know that a healthy diet can reduce your risk of diabetes and cardiovascular disease, but studies also show that some foods can help fight Alzheimers. This is because they may help lower oxidative stress.
Foods that are high in antioxidants, like berries and fish, may protect against cognitive decline. They may also reduce inflammation, which is a major contributor to the development of Alzheimer's.
1. SuperFood Vegetables
Superfood vegetables are nutritious and a great way to add more fruits and veggies to your diet. They can help reduce your risk of certain cancers, heart disease, and other diseases.
Leafy greens, such as spinach, kale, and Swiss chard, are full of vitamins that prevent disease, support eye health, fight inflammation, and boost bone strength. They also contain nutrients that lower blood pressure and cholesterol, protect against cancer and boost energy levels.
Broccoli, cabbage, and rapini (which is also called broccoli rabe) are other cruciferous vegetables that pack a punch. They are full of vitamin C, which helps protect against diseases like cancer and heart disease and boosts immunity. They are also rich in antioxidants that may reduce your risk of Alzheimer's and dementia.
2. Spices
Spices are the dried, non-green parts of a plant (think seeds, berries, bark, and roots) that add flavor to food. They are often inexpensive and have been proven to have neuroprotective properties.
Cinnamon and cumin are two examples of spices that are commonly used to season food. They are packed with polyphenols, which have numerous brain-boosting and memory-enhancing effects.
They also lower oxidative stress in the brain, which may help protect against cognitive decline and Alzheimer’s disease.
Other herbs that have been shown to have a positive effect on Alzheimer’s include ginger, turmeric, rosemary, and black pepper. Each of these spices has a plethora of health benefits, including fighting inflammation, improving digestion, and helping to regulate blood sugar levels.
3. Seeds
Seeds are tiny plants that start out as a sporophyte, or the embryo of a plant, inside of an outer package called the seed coat. This protects the seed until it is ready to germinate, or grow into a new plant.
Many seeds are edible. They have protein, fiber and healthy fats that are good for your health and brain. They also contain minerals, vitamins and antioxidants that can help fight Alzheimer’s disease.
Grape seeds have polyphenols that may help prevent the development of Alzheimer’s, according to a study from Mount Sinai School of Medicine in New York. Researchers found that polyphenols in grape seeds prevented the development of Ab neurotoxins that cause memory loss and other symptoms associated with Alzheimer’s disease.
4. Olive Oil
Extra-virgin olive oil, which is a monounsaturated vegetable fat, has been shown to help prevent the buildup of certain proteins in the brain that mark Alzheimer's disease (AD). In addition, it also helps the body remove them through a process called autophagy.
Researchers at the Lewis Katz School of Medicine at Temple University (LKSOM) in the US found that olive oil can stop the formation of amyloid plaques and neurofibrillary tangles, two of the most common signs of AD.
In their study, published in Aging Cell, scientists injected a diet enriched with extra-virgin olive oil into triple transgenic mice that develop a human-like version of AD-like symptoms. They found that the mice that consumed the diets with olive oil performed significantly better on tests.
5. Wine
Wine is an alcoholic beverage made from the juice of grapes. It contains a variety of substances including resveratrol, polyphenols, and flavonoids.
The resveratrol in wine is thought to slow down or prevent the deterioration of b-amyloid plaques that are associated with Alzheimer's disease. It also lowers inflammation, which may play a role in the development of dementia.
Studies have shown that moderate drinkers, defined as no more than two drinks a day for men and one drink a day for women, are less likely to develop memory problems or Alzheimer's. However, alcohol is a powerful stressor and should be consumed in moderation.
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