Yahoo Lifestyle The "Super Fruit" That Could Help Fight Alzheimer’s Disease
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We all know that the food you eat can benefit your whole body. But did you also know that the brain has an amazing ability to adapt and grow new neural pathways at any age? This is called "neuroplasticity," and anything from doing daily brain games to eating the right foods can help optimize it.
“A diet rich in whole, nutrient-dense foods will help support cognitive health and can ultimately protect against decline,” says Amy Kimberlain, M.S., R.D.N., CDCES, Spokesperson for the Academy of Nutrition and Dietetics, who recommends the MIND diet— a hybrid of the Mediterranean and DASH eating patterns. “This incorporates anti-inflammatory foods such as leafy greens, berries and olive oil, while limiting foods high in saturated fat, such as red meat, butter, cheese and baked goods. Studies suggest that this plant-forward diet may improve cognitive function and slow brain aging.” Recent research has also found that a diet filled with foods rich in flavonols — the bioactive compound found in plant-based foods — is associated with slower rates of cognitive decline.
Motivated to strengthen your brain? Read on to learn about the top brain-boosting foods that can help keep your memory sharp, improve your concentration, productivity and all-around cognitive health for the short- and long-term.
Fatty fish
Salmon, tuna, cod, anchovies and sardines are all rich in omega-3 fatty acids, especially docosahexaenoic acid or DHA, which is found in large quantities in the brain. Omega-3s are associated with better cognition and increased blood flow to the brain, says Kimberlain. And research suggests that DHA can potentially lower levels of beta-amyloid in the brain, a protein associated with Alzheimer’s disease.
Berries
Berries are packed with antioxidant polyphenols that protect against oxidative stress, which can cause cell damage in the brain, says Kimberlain. They are packed with potent antioxidants called flavonoids, including anthocyanins (the plant compound that gives berries and other colorful produce their rich pigments) that help combat inflammation, which contributes to brain aging. Blueberries, in particular, have been studied as a "super fruit" that could help fight Alzheimer’s disease.
Turmeric
Curcumin, the active ingredient in turmeric, is a potent antioxidant and anti-inflammatory compound that research is showing could benefit people with Alzheimer’s, says Kimberlain. “It may improve memory and help age-related mental decline, but it's important to note that the studies looked at highly concentrated curcumin supplements with a dose of between 500-2,000 mg daily, which is more than one would consume if using turmeric as a spice.
Broccoli
Cruciferous veggies like broccoli, Brussels sprouts and cauliflower are anti-inflammatory, and high in vitamin C and flavonoids, both of which are linked to improving brain health. “Broccoli is rich in gluconates, which is a compound that breaks down in the body and produces isothiocyanates,” says Kimberlain, “and studies link these to reducing oxidative stress and neuroprotective effects on the brain.”
Whole grains
Whole grains like barley, brown rice, quinoa, farro and buckwheat are rich in B-vitamins as well as fiber, which can also help lower cholesterol and improve brain health. Research has linked B-vitamins (like B6, B12, and folate) to reducing risk of cognitive decline due to potential memory boosting benefits, says Jaclyn London, M.S., R.D., C.D.N.
Citrus fruits
Not only are oranges, tangerines and grapefruits high in antioxidant-powered vitamin C, but their outer peels contain a specific flavonoid called "nobiletin," which has potent antioxidant and anti-inflammatory benefits. It is also being studied for its potential to treat Alzheimer’s disease. It's definitely worth zesting an orange to add a zingy, healthy garnish onto salmon or salads.
Dark chocolate
Cocoa beans are rich in flavonols that are linked to a slower rate of cognitive decline. Research has linked consumption of 70% dark chocolate with improved cognitive performance, so aim for chocolate that contains at least 70% cocoa or higher to get optimal polyphenol and anti-inflammatory benefits.
Dark, leafy greens
Spinach, kale, and collard greens are brimming with essential nutrients including folate, a B vitamin that plays a vital role in promoting optimal brain function by aiding in the production of neurotransmitters such as serotonin and dopamine. They’re also high in flavonols and vitamin K, which support brain plasticity and memory retention, says Kimberlain.
Beans
Pinto, kidney and black beans are excellent sources of B vitamins, specifically the neuro-protectors folate and B6, says London. Folate is especially important because it's responsible for the conversion of homocysteine into the amino acid methionine, which helps regulate your liver. High levels of homocysteine have been linked with an increased risk of Alzheimer's, meaning eating enough folate is crucial for lowering your risk.
Coffee
Besides containing the caffeine that gives your brain that short-term energy jolt and sharpened concentration in the morning, coffee is also a major source of antioxidant polyphenols that research suggests can support healthy brain aging and has been linked with reduced risk of cognitive decline and dementia.
Green tea
Not a coffee drinker? No prob. The same study that showed the neuroprotective effects of coffee found the same brain-healthy benefits with the consumption of tea. Green tea, which contains a specific polyphenol known as EGCG, has been well researched for its links to supporting brain health. A recent study published in the journal Phytomedicine also suggests that green tea plays a role in benefitting memory, attention and brain function, says London.
Walnuts
“Walnuts contain alpha-linolenic acid (ALA), a plant-derived source of omega-3 fatty acid that’s essential for building brain cell membranes and supporting communication between neurons,” says Kimberlain. Research links walnuts to reducing inflammation and oxidative stress, and eating 1 ounce per day (that equates to ¼ cup) could improve cognitive function.
Avocados
These are packed with healthy fatty acids and vitamin E, which are both beneficial for brain health. Try adding avocados to your favorite salads or as a secret baking ingredient: You can swap it for butter in a lot of traditional recipes for cakes and breads, suggests London. Just remember that although avocado is high in healthy fat, it's still higher in calories than other fruits (a quarter of an avocado is about 60 calories).
Olive oil
Extra-virgin olive oil is a staple of the MIND and Mediterranean diets because it provides monounsaturated fat, omega-3s, and antioxidant-rich vitamin E that science shows can be protective for the brain. A recent study even found that people who consumed 7 grams (or 1.4 teaspoons) per day of EVOO had a 28% lower risk of dementia-related deaths compared to participants who never or rarely consumed olive oil.
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