Nadia Nawaz
Reducing the risk of Alzheimer’s disease is more than a medical pursuit—it’s a culinary journey. Recent research published in the Journal of Alzheimer’s Disease unveils a roadmap to cognitive health through dietary choices. The study emphasizes established eating patterns like the Mediterranean, DASH, and MIND diets. Here’s a closer look at how these diets can significantly reduce your risk of Alzheimer’s.
Best and Worst Eating Patterns for Alzheimer’s Risk
The Mediterranean diet, renowned for its focus on olive oil, fish, fruits, and vegetables, has proven to be a stronghold for cognitive health. Similarly, the DASH diet prioritizes grains, fruits, and vegetables while limiting red meat and sweets. The MIND diet, a fusion of the Mediterranean and DASH diets, places emphasis on olive oil, fish, whole grains, berries, and green leafy vegetables. On the flip side, the Western diet, laden with high fat, processed foods, and excessive meat consumption, is associated with cognitive decline. Let’s explore the impact of these eating patterns on Alzheimer’s risk.
Best Foods to Support Brain Health
While no magical food can guarantee immunity from Alzheimer’s, certain dietary choices can contribute to overall brain health. In alignment with brain-supporting dietary patterns like the MIND diet, incorporating specific foods into your routine may make a significant difference.
Walnuts, rich in lignans, are believed to combat neurodegeneration and inhibit inflammatory pathways. Berries, with their vibrant hues, offer anthocyanins that reduce oxidative stress and tau protein aggregation. Hazelnuts, packed with phenolic acid and flavonoids, may decrease tau phosphorylation and reduce protein oxidation. Leafy greens like spinach and kale provide folate, lutein, and vitamin K, managing homocysteine levels and offering essential nutrients. Coldwater oily fish, including salmon, contribute DHA omega-3 fatty acids and vitamin D, known for reducing inflammation and lowering Alzheimer’s risk. Although not explicitly mentioned, eggs, rich in choline and lutein, may support brain health by potentially reducing harmful brain proteins and aiding neurotransmitter function.