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Alzheimer’s disease is the most common form of dementia, an umbrella term referring to chronic neurological disorders. According to recent estimates from the World Health Organization (WHO), Alzheimer’s disease is responsible for about 60 to 70 percent of all dementia cases worldwide.
People with Alzheimer’s tend to have impaired cognitive functions like thinking, orientation, calculation and language. The disease also affects the areas of the brain responsible for sound judgment, emotional response and social behavior.
Although Alzheimer’s disease and other forms of dementia are common in older adults, it is not a natural part of aging. Neurologists believe that the risk of Alzheimer’s disease is linked to environmental factors that affect the brain, such as poor nutrition.
If certain foods can trigger Alzheimer’s, then it follows that food can also prevent its onset. Take a look at some of the brain-boosting foods that help ward off Alzheimer’s.
Berries
Anthocyanins are plant pigments responsible for the red, purple, blue and black colors of berries. They also act as powerful antioxidants to prevent oxidative stress and inflammation, which are both involved in brain aging.
Coffee
The caffeine in coffee stimulates brain cells and keeps them active. It can also improve mental performance including alertness, attention and concentration. That said, coffee is best consumed in moderation as excess consumption can raise blood pressure and disrupt sleeping patterns.
Leafy greens
Leafy greens like kale, lettuce and spinach contain high levels of antioxidants like beta carotene and kaempferol that protect against cellular damage in the brain. Leafy greens are also rich in brain-boosting micronutrients like vitamin K, folate, magnesium and thiamine.
Nuts
Snacking on nuts can lead to better brain functions. Nuts are naturally rich in omega-3 fatty acids that guard against inflammation in the brain. Certain nuts like walnuts and almonds also boast high levels of magnesium, an essential mineral known to protect against Alzheimer’s. Nuts also contain vitamin E, an antioxidant linked to brain health.
Dark chocolate
Indulging in a bar or two of dark chocolate has been shown to reduce the risk of dementia. This particular type of chocolate contains flavonols that improve concentration and stabilize mood in older adults. As a rule of thumb, the darker the chocolate, the better.
Alcohol
Alcohol can have some beneficial effects on the brain when consumed in moderation. After all, it’s made from natural, organic ingredients like grapes, which are linked to better blood flow in the brain. Low levels of alcohol can also decrease inflammation in the brain and eliminate toxins linked to dementia.
Fatty fish
Fatty fishes like salmon, mackerel and tuna are some of the richest natural sources of omega-3 fatty acids. Like nuts, fatty fishes help improve mental faculties and promote blood circulation in the brain. Omega-3 can also protect brain cells from cellular damage due to oxidative stress.
Cinnamon
Cinnamon is a delicious, aromatic spice with impressive effects on brain health. Neurological studies have shown that cinnamon can slow the progression of degenerative brain conditions like Alzheimer’s and Parkinson’s. Cinnamon also eliminates abnormal protein buildup in the brain that can disrupt normal brain functions.
Turmeric
This popular Indian spice is also linked to brain health and improved cognitive functions thanks to curcumin, its main active ingredient. Besides protecting against inflammation, curcumin also gets rid of plaques in the brain that disrupt neural communication.
Fruits
Berries might be the richest source of antioxidants and brain-boosting nutrients, but they aren’t the only ones. Peaches, red currants, figs, pears, oranges, apricots, mangoes, watermelons and tomatoes belong to a long list of brain-boosting fruits that fight dementia.
Incorporate these foods into a balanced diet to prevent Alzheimer’s disease and keep your mind sharp later in life.
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