What Foods Fight Dementia?
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Transcript:
Our knowledge of the causes of dementia and Alzheimer’s disease has been advancing in recent decades. And one of the important lessons we’ve learned is the role food plays in their development.
Certain foods seem to promote brain health and prevent the advance of dementia and Alzheimer’s. A recent study in Canada showed that adults aged 50 plus who followed a specific eating plan for four years did not experience any memory loss. In fact, after just four months, adults performed as if they were nine years younger on reading and writing speed tests.
Here’s a list of these “brain friendly” foods:
Raw leafy greens
Darker greens are especially good, according to the research. These include as spinach, kale and romaine lettuce, which have a lot of brain-boosting antioxidants and vitamin K. The human body needs vitamin K for synthesizing of certain proteins, which is important to brain health.
Cruciferous vegetables
Cruciferous vegetables like broccoli, cauliflower and brussels sprouts are also high in vitamin K and beneficial antioxidants.
Fish
All kinds of fish contain iodine and iron that are thought to help maintain cognitive function. But fattier fish, like salmon and trout, also contain omega-3 fatty acids that are not only good for your brain, but also your liver and other organs..
Olive oil
Use this as your main oil for cooking and in salad dressing. It contains monounsaturated fats and vitamin E, as well as antioxidants.
Berries and nuts
All berries seem to be good, but blueberries have been studied more extensively. Blueberries contain flavonoids, which activate brain pathways and reduce cellular aging. Unsalted nuts are high in antioxidants and healthy fats. Walnuts are particularly high in omega-3 fatty acid, a brain-protective nutrient.
Beans
Researchers haven’t determined why beans, lentils and chickpeas are good for your brain, but the studies are clear about their value, Most likely, the positive effect of beans results from a combination of antioxidants, fibre, vitamins and minerals.
Whole grains
Fiber-rich whole grains like oats, brown rice and whole-grain wheat make the list of brain boosters. Stick to whole oats or steel-cut oats because prepackaged oatmeal may contain harmful fillers or sugars,
Low-fat dairy
Low-fat dairy has shown promise in preventing memory deterioration. One percent or skim milk is best. Yogurt and cheeses containing 22% milk fat or less are best.
Poultry
Questions always come up about the effect of meat on brain health (and health overall). It’s best if you eat no more than one serving of meat per day.
Another key, researchers say, is limiting your intake processed products and baked goods. All of these have repeatedly shown that they can not only be bad for your brain, but harmful to your health in general.
The purpose of this video has been to provide quick, basic answers to the question, “What foods fight dementia?”