These 5 Foods Prevent and Slow the Progression of Alzheimer’s Disease

Knowing that there is currently no truly effective treatment to curb the disease, prevention plays an absolutely essential role. A good way to limit the appearance of this disease is to eat certain foods regularly. These mostly belong to the Mediterranean diet.

A study published in the specialized journal Frontiers of Nutrition showed that this diet helped reduce cognitive decline and the onset of Alzheimer’s disease and improved cognitive functions. The effect on memory of the Mediterranean diet was particularly significant. It is possible to start this diet at any age to benefit from a favorable effect on brain function.

Here are 5 foods scientifically proven to prevent Alzheimer’s disease

1. Sea fish and omega-3/omega-6.

It is known that fish contain a high number of omega-3s. These essential substances for good brain function are found in large quantities in sea fish such as salmon and sardines. Omega-3 fatty acids have shown anti-amyloid (against amyloid plaques, a probable cause of Alzheimer’s disease), anti-tau (against tau proteins, another possible cause of the disease) and anti-inflammatories in animal brains, according to scientific studies. In addition to omega-3s, these fish also contain selenium which improves cognitive functions.
However, be careful not to fry the fish, as it may lose its nutritional properties. The following fish are particularly recommended for good brain function: fatty fish such as sardines, herring and anchovies as well as other large fish such as salmon, trout, tuna and mackerel.

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How much to consume: consume a fish portion at least once a week, if possible more (3 times a week would be ideal).

2. Green leafy vegetables.

This family of foods includes lettuce and its different varieties, lettuce, cabbage or spinach. According to a study called Mind, people who consumed 1-2 servings of green leaves daily saw their cognitive functions look 11 years younger. This study had 950 participants. It is important to eat fresh green leafy vegetables, so that they can retain all their molecules with nutritional properties such as vitamin K or beta-carotene.

Practical nutrition advice: the ideal is to consume one serving of green leafy vegetables a day.

3. Red fruits

Red fruits such as raspberry, strawberry, blueberry and many berry fruits contain a high number of anthocyanins, these molecules have antioxidant and neuroprotective actions. A Harvard University study showed that eating 2-3 servings of berries per week rejuvenated the cognitive functions of participants in this 2.5-year study.

Practical advice on nutrition: the ideal is to consume 2 to 3 servings of red fruits (berries) per week. Do not forget to wash all the fruit well, to properly eliminate pesticides and other toxic products, if possible, choose organic fruit.

4. Nuts.

Oilseeds such as walnuts, hazelnuts or almonds act as real “motor oil” for the brain due to a high concentration of vegetable fats such as omega-3s. Consuming more nuts and olive oil increased brain performance in seniors by delaying cognitive decline. Nuts and olive oil are essential parts of the Mediterranean diet.

Practical nutrition advice: consume 30 g of nuts (including almonds) per day. A particularly recommended nut is the Brazil nut, which is also rich in selenium.

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5. Extra-virgin olive oil

Olive oil is notably rich in oleic acid, a nutritionally important fatty acid. Other molecules found in olive oil also have an antioxidant action. The origin of the effect of olive oil and walnuts on the brain for its proper functioning would be linked to the myelin sheath that surrounds and protects neurons. To keep the myelin sheaths functioning properly, the brain needs quality fats from the diet such as in nuts and olive oil.

Practical nutrition advice: consume at least 2 to 3 tablespoons of olive oil a day. Don’t hesitate to replace butter cooking with olive oil. Be careful however, olive oil used cold (in salads) is more effective than heated oil.

Foods to avoid to protect your brain

The Mediterranean diet is low in meat. To prevent Alzheimer’s disease, it will therefore be necessary to avoid consuming too much meat (including chicken) and to favor proteins of vegetable origin or fish. Dairy products, also not very present in the Mediterranean diet, should also be avoided or at least reduced.

* Presse Santé strives to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice. []

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