A healthy diet can make a huge difference in your life, for various different reasons.
There are many healthy foods – and even dark chocolate – that can help reduce your risk of Alzheimer’s disease.
Alzheimer’s disease is a “progressive mental deterioration that can occur in middle or old age, due to generalized degeneration of the brain. It is the most common cause of premature senility.”
It is important to note that there is no cure for Alzheimer’s disease, though medications and treatments can delay and improve the symptoms.
If you are ever unsure if you or a loved one is suffering from Alzheimer’s disease, you can check out these 10 symptoms and signs from Alzheimer’s Association.
1. Almonds
Almonds are not only an excellent healthy snack, they are also great for your memory.
Research has come to show that almonds can help improve your memory and delay the symptoms of Alzheimer’s disease. Daily doses of almond paste were proven to elevate levels of acetylcholine (ACh) in test rats.
“ACh is an important neurotransmitter in the brain for memory, and it is reduced in Alzheimer’s disease,” says Barbara Shukitt-Hale, research psychologist at the USDA Jean Mayer Human Nutrition Research Center on Aging at Tufts University in Boston. “If almonds increase ACh, then that is perhaps how they are improving memory function.”
2. Broccoli
According to research, consuming cruciferous vegetables like cabbage, cauliflower and broccoli may help reduce the levels of the bad tau proteins that accumulate in the brains of Alzheimer’s patients.
The University of Rochester Medical Center published an article:
Brain tau tangles and amyloid plaques are two hallmark features of Alzheimer’s disease. Whereas much has been talked about amyloid plaques and their contribution to Alzheimer’s disease onset and progression, studies addressing neurofibrillary tangles and their therapeutic implications are lagging behind.
3. Dark leafy greens
Who would have thought that eating right could be so beneficial to your life?
Dark, leafy greens are very important to this diet for the mind and everyone should try to have kale, arugula, and/or spinach daily.
Researchers at Rush University and Tufts University studied 1,000 people and found that those who reported eating one to two daily servings of green leafy vegetables had slower rates of cognitive decline.
4. Avocado
Typically, we think that fats are not good for us, but then we have healthy fats. Avocados are the perfect kind of healthy fat!
Alzhermiers.net even has 10 different avocado recipes that help improve brain health. A blueberry avocado smoothie is ideal for health in the morning!
Avocados are a monosaturated fat and they are known to lower blood pressure and increase blood flow to the brain, which are two factors that are known to reduce the risk of cognitive decline.
5. Egg yolks
You might not love the yolks, but they are very important!
Eggs, the whites, and the yolks, contain brain-healthy nutrients such as protein, vitamins, B12, Vitamin D, riboflavin and folate.
While eggs have a great health benefit, you should limit your consumption as well to avoid shooting your cholesterol through the roof.
6. Blueberries
There is a reason they call blueberries a superfood!
In a study conducted by the University of Cincinnati, blueberries proved to help the memory.
“There was an improvement in cognitive performance and brain function in those who had the blueberry powder compared with those who took the placebo. The blueberry group demonstrated improved memory and improved access to words and concepts.”
7. Dark chocolate
Yes, chocolate is good for you! For this food, you need to eat dark chocolate and not the sugar-loaded milk chocolate.
The University of California San Diego conducted a study on the health benefits of dark chocolate and found it was good for the brain!
“We previously reported on the beneficial effects of treatment with the cacao flavanol on aging-induced oxidative stress and capacity to restore modulators of mitochondrial biogenesis in the prefrontal cortex of 26-month-old mice. In the current study, using a similar mouse model of aging, we examined the capacity of Epi to mitigate hippocampus oxidative stress and inflammation leading to improved memory and anxiety levels.”
8. Extra-virgin olive oil
Extra-virgin olive oil is basically what you want to cook everything with! For your general health, you should avoid canola and peanut oil.
Researchers at the Temple University’s Lewis Katz School of Medicine found mice with extra-virgin olive oil (EVOO) enriched diets had better memories and learning abilities compared to the rodents who didn’t eat the oil.
The real effect of the EVOO-diet appeared in the inner-workings of the mice’s brains. The found that neuron connections in the mice’s brains were better preserved in those on an EVOO diet.
9. Wild salmon
The Omega- fatty acids found in wild salmon are ideal for this diet of brain-rich foods to combat the onset of
Alzheimer’s disease.
According to a study conducted in Sweden, “Omega-3s block the actions of inflammatory chemicals, protecting the brain from harmful toxins that can alter function and distort mood.”
Apparently, Dr. Oz has even whipped up a salmon dish to have fight off the disease!
10. Grass-fed beef
Grass-fed beef is pretty much what everyone beef love should be eating!
According to David Perlmutter, M.D.:
“You may want to know why I highlight grass-fed beef instead of all beef, and the reason is simple: cows that are fed grains instead of grass have meat that becomes higher in inflammation producing omega-6 fats than their grass-fed counterparts. In addition, the corn and grain fed to cattle is overwhelmingly genetically modified, and this introduces worrisome proteins into non grass fed meat.”
Now, maybe don’t eat all of these in one meal, it might be too much fat or protein in one sitting, but if Alzheimer’s runs in your family, it is important to find ways to incorporate these foods into your diet!
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