According to a neuroscientist trained at Harvard, these 4 foods are particularly good for our brain health. They even help fight Alzheimer’s disease.
The foods we eat have a significant impact on brain health, including the risk of developing Alzheimer’s disease. As the American neuroscientist trained at Harvard, Lisa Genova, indicates to CBNCprofessionals often recommend the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, which was designed to reduce the risk of cognitive decline with age.
According to the expert, the most common MIND foods are berries, greens, vegetables, nuts, legumes, whole grains, fish and poultry. “But it is not necessary to follow this diet to the letter. A study showed that people who followed it only moderately reduced their risk of Alzheimer’s by 37%., she says. Here, according to her, are the four foods you should eat every day to improve your brain health.
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1. Lean proteins
Eating foods high in saturated fat may contribute to high cholesterol, high blood pressure, diabetes, obesity and heart disease, all of which are modifiable risk factors for Alzheimer’s disease. Studies have also shown that people who regularly eat red meat experience greater cognitive decline.
It is best to replace red meat with a variety of lean proteins, eaten every day, especially salmon, tuna, eggs and tofu. These are all excellent sources of vitamin B and vitamin D, essential nutrients for fighting dementia.
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2. Whole grains
Instead of eating processed white bread and rice, it is better to regularly eat whole grain bread, brown rice and quinoa, which are good sources of vitamin B. A recent study showed that people who ate two servings of cereal complete meals per day had a 40% reduced risk of developing Alzheimer’s disease.
3. Green vegetables
Consider regularly eating green leafy vegetables like spinach and kale, which are rich in brain-beneficial nutrients like lutein, beta-carotene, and folic acid. Eating salads whenever possible can also benefit your cognitive abilities.
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No need to eat only green salad: you need variety! “My favorite salad is greens, roasted tomatoes, avocado, black olives and pistachios”, indicates the specialist. Don’t hesitate to try new ingredients like seeds and nuts of all kinds, tofu, apples, pomegranates and other fruits or even cranberries. Everything is good to fight against Alzheimer’s.
4. Nuts and seeds
Nuts, seeds, and vegetable oils like flaxseed oil are excellent sources of omega-3 fatty acids, which contribute to healthy brain cells and reduce inflammation. It is also important to consume enough omega-3 fatty acids, as our body does not produce them itself.
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Smoothies are a delicious way to incorporate more nuts and seeds into your diet. For example, you can mix a teaspoon of chia seeds, a teaspoon of flax seeds, a tablespoon of peanut butter (only peanuts, no added sugars or oils), a handful of spinach or kale, a banana, a lemon wedge and oat milk.
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