1. Alzheimer’s Disease
Alzheimer’s is the most common form of dementia among older adults. It is characterized by memory lapses, trouble in performing daily tasks, problems in communication, reasoning and orientation, mood fluctuations and hallucinations.
With Alzheimer’s, you need to make several lifestyle changes such as creating a compassionate environment, inculcating exercise in your daily routine and maintaining a healthy diet. Here are 7 foods you should add to your diet to reduce the risk of Alzheimer’s disease
The queen of Indian kitchen- haldi ( Manjalpodi– Tamil, Pasapu- telugu) is blessed with anti-inflammatory properties which are beneficial for people having Alzheimer’s. Turmeric has two potent chemicals known as curcumin and turmerone which support the healing of brain cells and help in the maintenance of proper brain function.
3. Omega-3 Fatty Acids
Great levels of Omega-3 fatty acids, known as DHA is required for regular brain growth and can lower the risk of Alzheimer’s. It is found in flax seeds, some nuts, rohu, catla, pomfret and hilsa fish.
It also decreases the beta-amyloid levels in blood and prevents swelling which may possibly add up to protein storage in the brain. Walnuts, almonds and olive oil are other integral sources of Omega-3 fatty acids.
4. Folate-Rich Foods
Folate along with vitamins B6 and B12 are the primary B complex vitamins necessary for a strong brain. Their deficiency can lead to the weakening of brain cells and can increase the risk of Alzheimer’s. Leafy green vegetables like palak, bathua and methi are rich in Vitamin B9 and folate, which fight against free radicals in the brain and reduce depression.
5. Foods Rich in Vitamins C and E
Foods rich in vitamin C and E help in destroying free radicals in the body,hence, reducing the threat of Alzheimer’s. Vitamin C rich foods primarily include fruits like mangoes and vegetables such as carrots, amla and citrus fruits like oranges and mosambi. Vitamin E rich foods mainly include almonds, peanuts and papaya.
6. Foods Rich in Flavonoids
Flavonoids are antioxidants and a significant storage system for protective chemicals called polyphenols. It allows brain cells to function properly and supports suppression of free radicals in the body. It also enhances the capability of brain cells to process information. Flavonoid-rich food mainly includes apples, onions, shakarkand, green tea, peas, dried black grapes or manuka, rajma, ginger, black pepper and garlic.
Pomegranate (Anaar- Hindi, Maadhulai- Tamil) contains a chemical known as ‘punicalagin’ which is believed to reduce inflammation in the brain cells. You can either consume the pomegranate seeds as a mid-morning snack or make a raita using whipped curd, pomegranate seeds and black salt and enjoy this alongside your lunch.
8. Dark Chocolate
Dark chocolate contains flavonoids and may block adenosine receptors in the brain, which further leads to changes in neuron structure and improves cognitive health. Older adults who had mild symptoms of dementia can consume dark chocolate that has 80% or higher cocoa content to prevent inflammation of brain stem cells.
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