These five foods prevent and slow the progression of Alzheimer’s disease

Knowing that there is currently no truly effective treatment to reduce the disease, prevention plays a very fundamental role. A good way to reduce the onset of this disease is to eat certain foods regularly. These belong mostly 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 improve cognitive functions. The effect on memory of the Mediterranean diet was particularly significant. This diet can be started at any age to benefit from the positive effect on brain function.

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

1. Sea fish and Omega 3 / Omega 6.

Fish is known to be high in omega-3s. These substances essential 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 possible cause of Alzheimer’s disease), anti-tau (against tau proteins, another possible cause of the disease) and anti-inflammatories in the brains of animals, according to scientific studies. . In addition to omega-3, 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 especially 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.

How much to consume: Consume a portion of fish 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 types, lettuce, cabbage or spinach. According to a study called Mind, people who ate 1-2 servings of green leaves per day saw their cognitive function appear to be 11 years younger. This study included 950 participants. It is important to eat fresh green leafy vegetables, so that you can retain all of their molecules with nutritional properties such as vitamin K or beta-carotene.

Practical nutritional advice: The ideal is to eat one serving of green leafy vegetables per day.

3. red fruit

Red fruits such as raspberries, strawberries, blueberries and many soft fruits contain a large number of anthocyanins, and these molecules have antioxidant and neuroprotective effects. A Harvard study showed that eating 2-3 servings of berries per week revitalized the cognitive functions of participants in this 2.5-year study.

Practical Nutrition Tip: The ideal is to eat 2-3 servings of red fruits (berries) per week. Do not forget to wash all the fruit well, to properly dispose of pesticides and other toxic products, if possible, choose organic fruits.

4. Nuts.

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

Practical nutritional advice: Consume 30 grams of nuts (including almonds) daily. A particularly recommended nut is the Brazil nut, which is also rich in selenium.

5. Extra virgin olive oil

Olive oil is remarkably rich in oleic acid, a nutritionally important fatty acid. Other molecules found in olive oil have an antioxidant effect. The origin of the effect of olive oil and nuts on the brain to function properly can be linked to the myelin sheath that surrounds and protects nerve cells. To keep the myelin sheaths working properly, the brain needs high-quality fats from the diet such as nuts and olive oil.

Practical nutritional advice: Eat at least 2 to 3 tablespoons of olive oil daily. Feel free to replace the butter with olive oil. Be careful, olive oil used cold (in salads) is more effective than hot oil.

Foods to avoid to protect your brain

The Mediterranean diet is low in meat. To prevent Alzheimer’s disease, it will be necessary to avoid consuming a lot of meat (including chicken) and to prefer proteins of vegetable or fish origin. Dairy products, which are also not widely found in the Mediterranean diet, should also be avoided, or at least reduced.

* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.

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