Alzheimer’s Disease is the fifth leading cause of death in those 65 and older. There is mounting evidence of the connection between chronic diseases such as cardiovascular disease and increased risk of Alzheimer’s disease(AD). Deaths from AD have increased by 71% over the past decade and 5.4 million people are living with AD in the United States.
Recently, I participated in a webinar by SeAnne Safaii-Waite, PhD, RDN, LD and Sue Stillman Linja, RDN, LD about the latest research on the science behind food and Alzheimer’s disease. The Alzheimer’s Prevention Food Guide by these speaker/author/researchers examines the nutrition research to fight Alzheimer’s Disease with a knife and a fork. A healthy diet will increase cognitive thinking and lower the risk of AD and slow the progression of AD. Following a mediterranean diet is especially helpful for those who have the genetic risk (ApoE4).
Nutrition tips to help nourish and protect your brain:
There are 105 foods that promote brain health here are a few…
1. Use More Herbs and Spices
Cooking with herbs and spices can help improve your brain health. Turmeric (active ingredient curcumin) found in Asian and Middle Eastern cooking. See sample recipe here.
2. Add In More Leafy Greens
Consume leafy greens DAILY (vitamin E, selenium, antioxidants). Check out this recipe here!
- Sweet potatoes (vitamin C and A, antioxidants). See sample recipe here.
- Berries/Grapes (resveratrol) Try a smoothie!
5. Legumes (also called pulses)
- Garbanzo Beans (flavonoids, b-vitamins) See sample recipe.
6. Whole Grains
- Oats (antioxidants, vitamin E and B, etc.) See sample recipe here.
7. Nuts and Seeds
- Walnuts (omega-3 fatty acids) See sample recipe here.
- Extra Virgin Olive Oil (monounsaturated fatty acid). See sample recipe here.
- Fatty Fish (omega-3 fatty acids, EPA, DHA) See sample recipe here.
10. Fermented Foods
- Ask your dietitian for more information on fermented foods and other foods including coffee, green tea and seaweed.
For more information…
Another valuable resource is the Canadian Brain Health Food Guide has a helpful brochure to focus on which foods help the brain. See below:
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This blog is dedicated to my mother-in-law who is suffering with AD.