What is the good foods for Dementia and Alzheimer’s?

​အောက်ဆုံးထိ ဆွဲကြည့်​​ပေးကြပါ ခင်ဗျာ

It is believed that a combination of genetic, environmental, and lifestyle factors, such as diet and nutrition, contribute to dementia and Alzheimer’s disease. Obesity, high blood pressure, diabetes, and other health issues that are frequently influenced by the foods you eat may also contribute to cognitive decline. Rehearsing great sustenance and eating heaps of good food sources is displayed to assist with diminishing your gamble of dementia and Alzheimer’s sickness as you become more established.

The following are seven foods that can prevent cognitive decline and support healthy aging:

1. Leafy Greens

Some leafy greens that are high in essential B vitamins like folate and B9, which can help reduce depression and improve cognitive function, include Swiss chard, kale, collard greens, spinach, and Swiss chard. Add these potent vegetables to soups, stews, and chilis instead of just eating them in salads; They can also be pureed and added to hummus, pesto, and sauces.

2. Berries

Anthocyanin, a flavonoid found in cherries, blueberries, blackberries, and raspberries, halts the progression of free radical-induced brain damage. Antioxidants and a plethora of vitamins in these and other berries aid in reducing inflammation and maintaining good brain health.

3. Nuts

Healthy fats like magnesium, vitamin E, and B vitamins, as well as pecans, almonds, walnuts, cashews, and peanuts, have been shown to protect against dementia and improve cognitive function. It has been demonstrated that women over the age of 70 who consume at least five servings of nuts per week have significantly improved brain health compared to women of the same age who do not consume nuts. Another review demonstrates the way that the mitigating phytochemicals in English pecans can diminish aggravation of synapses to keep up with ideal mind wellbeing all through the maturing system.

4. Omega-3s

Examples of foods high in omega-3 fatty acids with DHA that aid in brain health include olive oil, flax seeds, and fatty fish like tuna, salmon, and mackerel. It is recommended to consume 200 milligrams of docosahexaenoic acid (DHA) each day to maintain good brain health, and numerous studies demonstrate that omega-3s are effective at combating and preventing dementia. However, only about 80 milligrams of DHA are consumed on a daily basis on average in the United States. Put forth a cognizant attempt to consume higher measures of omega-3s or request that your PCP suggest protected, powerful DHA supplements.

5. Cruciferous Vegetables

Carotenoids and B vitamins found in broccoli, cauliflower, brussels sprouts, and other cruciferous vegetables can lower homocysteine levels, an amino acid linked to cognitive decline, brain atrophy, and dementia. Cruciferous vegetables can be sneaked into smoothies, soups, and condiments by sautéing them in olive oil and garlic.

6. Spices

When used to season food, spices like sage, cumin, and cinnamon have a great flavor and a lot of polyphenols, which are compounds that are good for memory and brain health. These spices can reduce inflammation and eat away at plaque in the brain, preventing cognitive decline and Alzheimer’s disease. Start adding a variety of spices to your spice rack that will not only spice up your meals but also keep your brain healthy.

7. Seeds

Sunflower seeds, flax seeds, and pumpkin seeds all contain antioxidants and nutrients like vitamin E, zinc, omega-3s, and choline that reduce cognitive decline. Snack on these seeds by themselves, sprinkle on salads, or sneak them into desserts like pudding and muffins to benefit from improved brain health.

Foods That Are Risk Factors for Alzheimer’s

Many foods in the Western diet have been identified as risk factors for dementia and Alzheimer’s, including red and processed meats, refined grains, sweets, and desserts. Excess alcohol intake, saturated fatty acids, and foods with a high number of calories are also risk factors for Alzheimer’s. If you think that you or a loved one may be at risk for Alzheimer’s, work with your doctor on developing a healthier diet and nutrition plan that greatly reduces the risk.

Reference: healthcareassociates.com

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