6 Foods to Help Prevent Alzheimer’s
OMEGA-3 FATTY ACIDS
You may know these as staples of the famously heart-healthy Mediterranean diet, but recent evidence suggests they can lower the risk of Alzheimer’s, too. Eating fatty fish such as salmon, herring, or white tuna once a week may slow cognitive decline by 10%. Omega-3 fatty acids, especially the type known as DHA found in fatty fish appear to be the key. Since high levels of DHA are needed for normal brain development, that makes sense. In addition, omega-3 fatty acids of all varieties ‘ including those found in walnuts, flaxseed, and olive oil ‘ counter inflammation, which may contribute to protein build-up in the brain.
FOODS RICH IN VITAMINS C AND E
The by-product of all of the chemical reactions in our busy brains are free radicals, unstable molecules that damage cells, possibly speeding up mental decline. Foods that contain antioxidants neutralize those free radicals, “mopping up” the “pollution” in your brain. Research on the dietary habits of large groups of people has found that eating plenty of foods rich in vitamin C (like red peppers, currants, broccoli, and strawberries) and vitamin E (like olive oil and almonds) may reduce the risk of developing Alzheimer’s. In a study conducted by researchers at the Rush Institute for Healthy Aging at Rush-Presbyterian-St. Luke’s Medical Center in Chicago, people who consumed the most vitamin E from foods (averaging 11.4 IU) had a risk of Alzheimer’s that was a whopping 67 percent lower than that of people who got the least (averaging 6.2 IU). The effect of supplements is less clear, possibly because they tend to be taken in high-dose increments, unlike food that’s eaten over a lifetime. Foods also contain all forms of vitamin E, whereas supplements typically contain only one type, alpha-tocopherol. The different forms of vitamin E neutralize different forms of free radicals.
FOODS AND BEVERAGES HIGH IN FLAVONOIDS
To defend themselves from solar radiation and hungry herbivores, plants have created an arsenal of protective chemicals called polyphenols. Flavonoids are among the toughest of these, and they also fall into the antioxidant category. Flavonoid-rich fruits include apples, blueberries, cranberries, and grapefruit. Vegetables that boast flavonoids include asparagus, Brussels sprouts, cabbage, garlic, kale, kohlrabi, kidney and lima beans, onions, peas, and spinach. One study found that people who drank fruit and vegetable juices such as orange, apple, or tomato three times a week were less likely to develop Alzheimer’s disease. An animal study showed that pomegranate juice halved the risk of Alzheimer’s disease in rats. Other studies show that the more flavonoids a person eats, the lower the likelihood of developing dementia.
CURRY POWDER
Cooks in India and other countries use curry abundantly, and the incidence of Alzheimer’s is lower in these places than in many Western nations. Curry could be one of the reasons. A prime ingredient in curry powder is turmeric, which contains curcumin (which gives curry its yellow color). Studies have shown that people who consumed the highest amounts of curried foods actually have better brain performance. Autopsies on the brains of Alzheimer’s patients have revealed thick clumps of a protein called amyloid. In lab and animal studies, researchers have found that curcumin is a potent antioxidant, anti-inflammatory, and anti-amyloid compound. It binds to amyloid proteins and prevents them from grouping together to form plaque, so it may be that curcumin offers a triple blow to Alzheimer’s disease.
FOODS HIGH IN FOLATE
Doctors have known for years that deficiency of certain B vitamins, particularly folate, can make it difficult to perform some cognitive tasks. New evidence shows that even slightly low levels can have a similar effect because folate, along with vitamins B6 and B12, helps to keep homocysteine levels in check. This amino acid impairs brain function and can dramatically increase a person’s risk of Alzheimer’s disease (as well as heart disease). The good news is that folate from foods like dark leafy greens and dried beans may slow cognitive decline.
WINE
One French study showed that drinking three 125-milliliter (4-ounce) glasses of wine per day reduced the risk of Alzheimer’s disease by a whopping 75 percent. Cheers to that!
