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Brain-Boosting Foods: How Diet Can Lower Dementia Risk
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as dementia cases rise globally, especially among younger adults, experts are increasingly focused on preventative measures. While there’s no cure for this neurodegenerative disease, research indicates that dietary choices play a crucial role in maintaining cognitive function. A recent study published in the journal *Alzheimer’s & Dementia* highlights the potential of specific foods to mitigate dementia risk Alzheimer’s & Dementia.
But what exactly should you eat to keep your brain sharp? According to Dr. Barbara Plagg,a scientist at the Institute for General Medicine and Public Health in Bolzano,incorporating certain foods into your daily or weekly routine can make a significant difference. Her recommendations align with findings from numerous studies emphasizing the link between nutrition and brain health.
Eight Foods to Incorporate Into Your Diet for Brain Health
dr. Plagg’s recommendations, detailed in her book “Smart to the Coffin – Healthy Brain, Strong Memory,” emphasize a balanced approach, drawing inspiration from the Mediterranean diet and the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay). The MIND diet, developed in 2015, specifically targets brain health by combining elements of both the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets Rush University Medical Center.
Did You Know? …
The MIND diet has been shown to slow cognitive decline and reduce the risk of Alzheimer’s disease by as much as 53% in individuals who adhere to it closely.
Daily Essentials for Dementia Prevention
Focus on incorporating these foods into your diet every day:
- Whole Grains (at least three portions): Opt for whole grain bread, wholemeal pasta, barley, oatmeal, brown rice, quinoa, millet, bulgur, or amaranth.
- Vegetables (at least one portion,in addition to leafy greens): Choose carrots,broccoli,bell peppers,cucumbers,eggplants,asparagus,peas,or celery.
Weekly Staples for Optimal Brain function
Aim to include these foods in your diet each week:
- Green Leafy Vegetables (at least six portions): Include lettuce,romaine lettuce,lamb’s lettuce,arugula,endive,spinach,kale,or chard.
- Nuts (at least five portions): Select almonds, walnuts, hazelnuts, cashews, pecans, Brazil nuts, pistachios, or pine nuts.
- Beans (at least four meals): Incorporate black beans,white beans,kidney beans,chickpeas,mung beans,or soybeans.
- Berries (at least two portions): Enjoy blueberries, strawberries, raspberries, currants, or cranberries.
- Poultry (at least two meals): Choose chicken, turkey, or duck.
- Fish (at least one meal): Opt for salmon, trout, sardines, or tuna.
Furthermore, Dr. Plagg recommends using olive oil as your primary cooking oil and salad dressing. Olive oil is rich in antioxidants and healthy fats, which are beneficial for brain health Mayo Clinic.
Pro Tip: …
Choose extra virgin olive oil for the highest concentration of beneficial compounds.
Foods to limit for Brain Health
Just as critically important as what you eat is what you avoid.Dr.Plagg advises limiting the following:
- Pastries and sweets (less than five portions per week)
- Red meat (less than four
