While there are some things we can’t control when it comes to our brain health, like the fact that older age and being female are the biggest risk factors for brain disease. ‘Alzheimer’s, everything is not out of our control. As Dr. Annie Fenn, physician, chef and author of The Brain Health Kitchen: Preventing Alzheimer’s Disease Through Diet, tells Yahoo Life: “What we eat is really important for brain health, now and in the future. The Global Council on Brain Health even includes “eating well” as one of the six pillars of brain health, alongside social connections, mental stimulation, stress management, physical activity and good sleep. »
According to Fenn, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is a brain-specific derivative of the Mediterranean diet created for the sole purpose of seeing if it can reduce the risk of Alzheimer’s disease — and it appears to work. “Eating this way reduces the risk by up to 53%,” she says.
Research shows that consuming healthy fats, carotenoids (which give many fruits and vegetables their colorful hues), vitamin E, and choline promotes cognitive and brain health and delays brain aging. On the other hand, experts recommend limiting foods high in saturated fat, like fried foods and processed meats, as well as those high in sugar, like sugary drinks and candy. A small study found that higher sugar consumption in older adults is linked to a twice as high risk of developing Alzheimer’s disease, with every 10% increase in calories from total sugar increasing the risk of dementia by around 40%.
Maggie Moon, brain health nutrition expert and author of the recently updated book The MIND diet: 2nd editionexplains to Yahoo Life: “Brain health is important at any age and stage, but when considering the risk of Alzheimer’s disease, the critical time to solidify healthy habits is midlife, because there is 15 to 20 years of silent brain changes before signs of Alzheimer’s disease become clinically evident. detectable. »
Although the brain makes up only 2% of our body weight, it consumes 20% of our calories and oxygen, she adds. As the most complex part and control center of our body, eating foods that protect brain health should be a top priority, experts say.
Here are the top seven foods that experts say can help support your brain:
Strawberries
Strawberries are rich in flavonoids, anthocyanins, and vitamin C, all of which provide anti-inflammatory and antioxidant benefits. In a 2019 observational study, researchers found that eating strawberries at least once a week reduced the risk of Alzheimer’s disease by 34%.
Another study – this one is a randomized clinical trial published in the British Journal of Nutrition – found that healthy adults aged 60 to 75 who consumed 2 cups of strawberries daily for 90 days improved their learning and memory. “Two cups of any food may seem like a lot, but when you consider that there are only eight medium strawberries per cup, you can imagine how easy it would be to polish off two cups,” Moon explains.
As strawberries reach peak ripeness during the summer, it’s a great time to try adding them to your oatmeal, yogurt, and salads, or simply enjoy them as a sweet snack. Moon recommends including a variety of berries to maximize the benefits of a wide range of protective phytonutrients.
Salmon
Cold-water fish is one of the best sources of marine-derived omega-3 DHA (docosahexaenoic acid), which may help reduce the risk of Alzheimer’s disease and dementia, according to the Cleveland Clinic. A 4 oz. A serving of cooked salmon provides more than 1,000 milligrams of EPA and DHA omega-3 fatty acids, which far exceeds the Dietary Guidelines for Americans recommendation of 250 milligrams per day of omega-3 fatty acids from fruit. of sea salt and the American Heart Association’s recommendation of 1,000 milligrams per day. milligrams per day for heart health.
Salmon is also “a surprising source of antioxidant carotenoids, which have been linked to a reduced risk of Alzheimer’s disease and other neurodegenerative diseases.”
Moon adds that the FDA recommends salmon “as one of the best choices for minimizing mercury exposure from fish that also provide brain-healthy omega-3s, vitamin B12, selenium, iron, zinc, iodine, choline and lean protein. She also highlights Alaskan salmon as a sustainable option, especially in summer. The American Heart Association recommends including two to three servings of fatty fish in your diet per week.
Nut
“Simply eating nuts has the power to reduce oxidative stress, inflammation, and other risk factors for Alzheimer’s disease,” says Moon. Walnuts are the best source of omega-3 alpha-linolenic acid (ALA), which protects the brain by repairing the blood-brain barrier, which is essential for keeping the brain healthy.
Just a quarter cup of walnuts provides 2.5 grams of omega-3 fatty acids—exceeding the recommended daily amount—and is packed with antioxidants, magnesium, and B vitamins, all essential for brain health. “I add them to smoothies, love them in salads with strawberries and arugula, and can always count on them for a simple snack, too,” notes Moon.
Eggs
“Eggs are one of the best and most easily accessible dietary sources of choline,” says Amanda Sauceda, registered dietitian and creator of the Mindful Gut approach. Choline is an essential nutrient that plays a role in the production of acetylcholine, a neurotransmitter that supports memory and brain health, especially during early brain development.
In the Offspring cohort of the Framingham Heart Study, researchers found that among adults without dementia, consuming less than 215 to 219 milligrams of choline per day was associated with an increased risk of Alzheimer’s disease and dementia. incidental, while those with higher intakes were linked to better cognitive and memory performance.
One large egg contains 147 milligrams of choline. “Don’t skip eating the yolk, because that’s where most of the choline is found,” advises Sauceda. According to the American Heart Association, one to two eggs per day can be part of a healthy diet.
Leafy vegetables
Two large prospective studies considered leafy greens to be one of the best vegetables for brain health and found that eating one to two servings of leafy greens per day slowed brain aging in older adults by 11 years. compared to those who rarely or never ate leafy greens. Many nutrients found in leafy greens, including folate, beta-carotene, the carotenoid lutein, and vitamin K (phylloquinone), have neuroprotective effects.
Keep in mind that one serving of leafy greens is 2 cups raw or 1 cup cooked. “Baby rocket is one of my favorites because it’s easy to add to salads and cooked dishes, adds an exciting peppery flavor and is often found pre-washed, meaning there’s no reason not to Take a handful and add it to your next meal,” says Lune.
Barley (and whole grains in general)
Consuming higher amounts of whole grains, including barley, is associated with a lower risk of all-cause dementia and Alzheimer’s disease, according to the Framingham Offspring Cohort study. Another study found that African Americans, comprising about 60% of the 3,326 study participants, who ate more than three servings of whole grains per day, experienced slower overall cognitive decline and improved episodic memory (the ability to form and recall memories of specific past events). — a key predictor of Alzheimer’s risk — compared to those who ate less than one serving per day.
Moon suggests adding barley to your diet for its pleasantly chewy texture and exceptional microbiome-boosting fiber, whether whole or pearl. “This is because fiber, which is usually found in the outer bran layer of a grain, is actually found throughout the entire barley grain,” she explains. Try replacing rice with barley, adding it to your soups or tossing it into your salads for more carbs, fiber and texture.
Green tea
“A cup of green tea is an easy-to-sip beverage for better brain health,” says Sauceda. It’s packed with antioxidant polyphenols, including EGCG, which are neuroprotective, inhibit Alzheimer’s-related proteins, and promote a healthy gut-brain connection by promoting good gut bacteria. Green tea is also rich in the amino acids theanine and arginine, which research shows may have stress-reducing effects and slow brain aging when consumed daily.
Consider drinking 1 to 3 cups of green tea per day to benefit from it. While Moon recommends a soy milk-based matcha latte or toasted brown rice green tea for flavor, she emphasizes that any green tea will offer brain health benefits.
Maxine Yeung is a registered dietitian and certified health and wellness coach.