Having the right foods in your diet can substantially reduce your risk of developing Alzheimer’s disease and dementia as you age. If you have been eating a typical average person’s diet, it is time to turn to the right foods to save yourself from the grasp of dementia.
Even if you have been eating an unhealthy diet your whole life till now, there is always room for making amends. Whether you are in your midlife such as the thirties or forties or above fifty, changing the diet to the right foods can positively impact your cognitive power.
The symptoms of Alzheimer’s appear around after 20 top 40 years of progress. It can be concluded from this that it is never too late to make changes to help hamper the cognitive decline. This applies even if you are in your forties, fifties, or sixties.
Several pieces of research around the globe have shown that the Mediterranean diet lowers the risk of dementia in the form of Alzheimer’s disease by 35 percent. So, let’s have seven different food tips that will help you remain safe from the grasp of dementia!
It is the iron and iodine components of fish that keep the cognitive functions healthy. They are present in all kinds of fish. However, fattier fish are known to be more beneficial as they are believed to contain more brain-boosting fatty acids, the omega 3. The most popular in this regard are salmon and trout. It is highly recommended that you eat either salmon or trout or any other fish for that matter at least once or twice a week.
2. Leafy greens (dark)
Vegetables are another important food that can do wonders for your cognitive power. Dark leafy green vegetable includes spinach, romaine, kale, etc. The components these vegetables have that help prevent dementia include Vitamin K and brain-boosting antioxidants which fight the free radicals preventing your brain from aging faster.
The pro tip here is to eat the vegetables raw as they provide the most nutrients in raw form. Moreover, it is also advisable to eat them fresh, and as soon as you can as they lose their potency if they are made to wait too long in the fridge. Eat at least one cup every day or every other day.
3. Vegetables (fibrous)
Fibrous vegetables include cabbage, broccoli, cauliflower, asparagus, and brussels sprouts. Due to their richness in fiber, they help to keep to your brain and gut healthy. Eating vegetables is simple and comes with numerous benefits. Have a cup with both lunch and dinner, and you will be greatly reducing the chance of developing dementia.
This is another easy food that you can add to your diet. However, we are not talking about the extra sweet fruits here. Fruits such as apples, berries, citrus, and pears are full of vitamins, antioxidants, and fibers. As a result, they help keep cognitive power strong and the brain healthy. The best part is that you can find fruits everywhere and eat them anytime. All the mentioned fruits help boost nutrients in your body while keeping the sugar levels balanced.
5. Complex carbs
The glucose and fiber in brown rice, spelled, millet, sweet potatoes, and whole grains are good for your brain. The fiber in them helps you feel full, and their ability to release energy overtime decreases your cravings. It is recommended to keep your diet rich in complex carbs such as sweet potatoes in order to reduce your risk of getting in the grasp of dementia.
Legumes are all the peas, chickpeas, lentils, and beans. These foods provide you with protein, fiber, and good sugars. Two servings a week should do the trick for you. It is not known how exactly they help the brain, but they sure do keep it healthy. You can try sprouted legumes along with the traditionally cooked legumes as sprouting gives healthy enzymes to the nutrients present in the legumes.
High amounts of antioxidants and healthy fats are found in unsalted nuts. Moreover, high amounts of omega-4 fatty acids are found in walnuts. It is therefore recommended to eat around one-fourth of a cup of nuts in order to provide the brain with its protective nutrients such as the omega-3 fatty acid.
If you are thinking that it is too late for you to turn to the right food, think again. It is never a bad time to fix your diet and save yourselves from the dangers of potential disease. We are what we eat, and if we keep what we eat healthy, we stay healthy!