As we age, it is even more important to keep our brain fed with the right foods. Our mental decline, which involves memory and cognition, affects too many of us.
Alzheimer’s disease, the most common form of dementia, is the sixth-leading cause of death in the United States. What happens is our brain nerve cells degenerate, causing problems with memory, thinking, and behavior. Symptoms typically develop slowly and worsen over time. The brains of Alzheimer’s patients contain abnormal deposits of protein, called amyloid plaques and tangles. The plaques build up around the brain’s nerve cells while tangles from inside the cells, leading to blacked communication between brain cells, and eventually, cell death.
Genes are to blame for less than 5% of Alzheimer’s cases. The rest is from the environment and our lifestyles. Those who live off of fast foods are more prone to develop Alzheimer’s disease.
Researchers at Rush University Medical Center developed a diet that helped lower the risk of Alzheimer’s disease by as much as 53% in study participants who followed it rigorously, and by as much as 35% in moderate followers. The Mediterranean-DASH Intervention for Neurodegenerative Delay, or MIND diet is a blend of Mediterranean and DASH (Dietary Approaches to Stop Hypertension) and includes foods that contain nutrients that appear to play a key role in brain health.
The brain-boosting foods, according to the Rush Medical Center are as follows:
Fish: Eating fish like salmon and tuna once a week has shown a slow decline in those with the Alzheimer’s gene, thanks to the omega-3 DHA fatty acid, which reduces oxidative stress and slows plaque buildup. Low levels of omega-3 fatty acids in the diet have been associated with increased risk of depression and cognitive decline. Last week’s column touched on the importance of omega 3-fatty acids as part of our healthy diet.
Blueberries: MIND researchers focused on the antioxidants in blueberries as it appears to help protect sensitive brain cells from harmful free radicals. Suggested intake is 3 cups per week.
Nuts: Walnuts are wonderful for brain health but all nuts offer potential brain benefits because of the omega-3s, vitamin E, and antioxidants in them. Eat at least 1 ounce of nuts 5 days a week.
Beans: Beans are natural brain boosters, containing B vitamins and phytochemicals as well as a good supply of glucose, the brain’s top fuel source. But since the brain cannot store glucose, it must rely of a steady supply of it. It is recommended that we have beans in at least 4 meals a week.
Dark leafy greens: Eating dark leafy greens may be one of the best ways to maintain proper brain function and slow dementia development because of the folate and phytochemicals in them. Folate deficiency is associated with depression and possible cognitive impairment. It is recommended to eat at least 6 cups weekly.
Extra-virgin olive oil: Contains oleocanthal, which boosts the production of key enzymes that help break down the plaques associated with Alzheimer’s. A study published in the Journal of Alzheimer’s Disease found that olive oil improved oxidative damage in the brains of mice.
Wine: The resveratrol in red wine may help reduce amyloid buildup in the brain. It is recommended drinking one glass a day.
Green tea: Is antioxidant-rich and one of the best ways to keep the brain hydrated due to compounds called catechins. Catechins are some of the most effective antioxidants in preventing free radical damage as well as possibly helping to block amyloid plaque formation. It is recommended to drink regularly.
Coffee: Drinking 3 to 5 cups a day, whether it is caffeinated or decaf, may help to lower the risk of developing neurological diseases and type 2 diabetes. There is chlorogenic acid, a compound in coffee that acts as an anti-inflammatory and decreases cells’ insulin resistance. Caffeine also blocks adenosine, a chemical that inhibits the activity of nerve cells, several studies correlate caffeine intake with higher scores on memory tests. It is suggested to drink less than 4 cups a day.
Dark chocolate: Is rich in flavonoids, which help create neurons and have been shown to improve cognitive function. It encourages the release of endorphins, which elevate mood. Consume dark chocolate with at leat 60% cacao or higher. Eat 1 ounce occasionally.
Fermented foods: Added bacteria in our gut with probiotics, prebiotics, and fermented foods contain high concentrations of vitamin K, which may be a factor in slowing the development of Alzheimer’s because of the presence of lipids.
Turmeric: Contains curcumin, which not only contributes to the orange-yellow hue, but according to an Ohio State University study, reduces amyloid accumulation in the brains of middle-aged subjects. In India, where turmeric is so much a part of their diet and the consumption of turmeric is high, has lower rates of Alzheimer’s.
Foods rich in vitamin B: Some studies suggest that taking supplements of these vitamins actually slow brain deterioration, but more data is needed to confirm this. Eat lots of greens, whole grains, lean protein and shellfish like clams.
Eggs: Are high in protein and low in calories and are a good source of vitamin D and choline, two nutrients essential for brain health.
Email Audrey Wilson at audreywilson808@gmail.com.