One major importance of food is its effect on the brain. Thus, nutritionists and food experts have coined the term “MIND DIET” for foods that provide health benefits to the brain.
However, the case of dementia is an incurable one. On the contrary, even though there has been no exact proof that diets cure dementia, there is other evidence of the positive impact of food on Alzheimer’s dementia.
So, keep reading to note all kinds of food that are good for your brains and those which you must avoid.
Foods that can Help Fight Dementia
1. Green vegetables
Green vegetables that are rich in A, C, and B vitamins, such as folate and vitamin B9 (that can boost your cognitive functions), are important. These vegetables include collard greens, broccoli, kale, Swiss chard, and even spinach, which are very useful. When cooking, ensure to use these for your stews, chilis, and even soups. Alternatively, you can puree these vegetables and eat them with pesto, hummus, and even sauces.
2. Spices
Spices such as cinnamon, cumin, and sage comprise large amounts of polyphenols. Polyphenols are chemical compounds that provide several advantages for the brain and our memory. For example, these spices can drastically reduce brain plaque, thus, resisting all kinds of inflammations and preventing Alzheimer’s disease or cognitive infections.
3. Fish.
Fish contain iron, iodine, and even Omega-3 nutrients that boost cognition. These nutrients are strong enough to prevent cognitive impairments. In addition, the Omega-3 fatty acids are very effective in providing lean and useful fat. Therefore, we recommend that you consume sufficient Omega-3 fish regularly to reduce your risk of having dementia..
4. Nuts
Nuts that increase great cognitive functionalities include almonds, cashews, peanuts, pecans, walnuts, etc. They are rich in vitamin E, B, healthy fats, and magnesium. Consuming nuts in numbers of at least 5 servings each week improves brain health.
5. Probiotics and Prebiotics
These two antibiotics are essential for your stomach and immunity and also for your brain. Prebiotics are basically fibers that enhance the digestive system, improving the stomach’s microbiome. Within your digestive tract, they stabilize the number of useful bacteria, thus, improving the entire body system.
On the other hand, probiotics are useful bacteria that are consumable. They have a great positive impact on the stomach microbiome and are very effective for those who are not victims of SIBO.
Prebiotics foods are:
- Asparagus
- Green bananas
- Leeks
- Mushrooms
- Dandelion Greens
- Artichoke heart
Probiotics foods are:
- Miso
- Tempeh
- Sour pickles (that have no sugar).
- Sauerkraut
- Kimchi
6. Poultry
For adults over the age of 60, eating pork or red meat is not advisable. A great alternative to the two of them is poultry. Unlike red meat, poultry contains lean protein. Consuming a minimum of 1 poultry servings weekly will improve your immunity and health.
7. Tea
Tea, alongside other non-starchy vegetables, is highly recommended for fighting dementia. It minimizes the chance of mild cognitive decline. Generally, drinking tea improves the brain’s health, as tea contains some chemical compounds known as catechins. Catechins are a kind of flavonoid, and are very potent antioxidants, and are anti-inflammatory. However, ensure not to sweeten the tea using anything asides from stevia extract or monk fruit. Also, try to minimize your consumption of zero-calorie tea sweeteners.
8. Berries
Berries such as blackberries, blueberries, cherries, etc., comprise a type of flavonoid known as anthocyanin. Anthocyanin inhibits the expansion caused by some free radicals. Among other berries, these are rich in antioxidants and plenteous in vitamins that minimize all kinds of brain inflammations. Thus, they improve your brain health.
9. Red Wine (in measures)
Drinking a moderate amount of wine—preferably one glass of wine boosts immunity. Taking a glass of red wine daily has cardiovascular benefits. In fact, research shows us that regular consumption of wine and alcohol helps in reducing the possibility of getting dementia. Furthermore, the flavonoid contained in wine is an anti-inflammatory agent and anti-oxidant. These agents boost the overall brain health and minimize oxidative stress within brain cells.
Another great benefit of red wine is that it comprises resveratrol, which is famous for its great health benefits. Resveratrol is a strong Alzheimer’s-reducing compound. Asides from that, research shows that resveratrol disintegrates proteins that build up beta-amyloid plaques.
10. Whole Grains
Last on our list of foods that can help fight dementia is whole grains. These food are rich sources of fiber, including brown rice, oats, millets, etc. They increase your immunity against dementia and retain large quantities of their nutrients.
Conclusion
The importance of eating right can never be overemphasized. Thus, you need to watch the kind of food you consume to live healthy and free from any cognitive impairments, AD, or dementia. Ensure to eat foods such as green vegetables, poultry, tea, berries, red wine, whole grains, etc.
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