10 Superfoods That Helps To Reduce The Risks Of Alzheimer’s Disease

Alzheimer’s disease is among the most serious factor that can cause dementia. It is the reason for 60% to 70% of dementia cases.

This chronic neurodegenerative condition often starts slowly and becomes worse over time. Initial signs can include difficult thinking and memory loss.

As the condition advances, sign can include problems with loss of motivation, mood swings, language, behavioral issues, and not managing one’s self-care.

 The exact trigger factor of Alzheimer’s disease is still unknown. Nevertheless, about 70% of the cases are contributed by genetics. Other risk factors are a history of head injuries, hypertension, or depression.

If you are at high risks of developing the Alzheimer’s disease, then you should follow a healthy diet as it can help a lot. Actually, a lot of foods can help a lot in improving your cognitive health and reducing your risks of getting this disease.
1. Walnuts
Thank to the antioxidative and anti-inflammatory properties in walnuts, these nuts can aid a lot in reducing the risk, delaying the onset, slowing the progression of or even preventing Alzheimer’s disease.

Walnut intake can help to protect your brain from the a protein that usually appears in the brain of Alzheimer’s patients – the beta-amyloid protein.

In addition, walnut is an excellent source of zinc, a mineral that can aid a lot in protecting the brain cells from the damage of free-radicals.

An animal study published in the Journal of Alzheimer’s Disease in 2014 revealed the potential brain-health advantages of a diet like walnuts. Scientists suggested that walnuts can bring about a lot of beneficial effects in reducing the risks, slowing the progression of, delaying the onset, or preventing Alzheimer’s disease.

Consume a handful of walnuts every day can help a lot in improving your cognitive health.

Learn More: 27 Vitamins for Brain Health Improvement in Adults and Kids

Broccoli

This cruciferous veggie is very abundant in the antioxidant vitamin C and folate, both of which are very important for your brain’s functioning.

A study published in the Journal of Alzheimer’s Disease in 2012 reported that maintaining good vitamin C intake can help to boost the protective function against Alzheimer’s disease and age-related cognitive decline.

Broccoli also has carotenoids and folate that aid a lot in lowering the level of homocysteine, an amino acid related to cognitive impairment.

Moreover, the several B vitamins in it is very important in improving memory and mental stamina. Broccoli can also help in relieving the influences of depression and mental exhaustion.

Try consuming one cup of broccoli 2 – 3 times per week to lower your chance of suffering from Alzheimer’s disease and dementia in old age.
3. Coconut Oil
Coconut oil is very good for reducing the risks of Alzheimer’s disease and dementia at the same time. The medium-chain triglycerides contained in coconut oil can help a lot in increasing blood levels of ketone bodies, which can work well as a powerful alternative brain fuel, helping to improve cognitive performance.

A research published in the Journal of Alzheimer’s Disease in 2014 reported that coconut oil can attenuate the effects of amyloid beta on cortical neurons. Amyloid beta peptides can also lead to neurodegenerative conditions.

As little as 1 tbsp. of extra-virgin coconut oil every day can aid in improving memory and cognitive functioning in people of all ages like seniors.
4. Olive Oil
Extra-virgin olive oil has a phenolic component known as oleocan thal that can help a lot in boosting the production of key enzymes and proteins that can aid in breaking down amyloid plaques. This can work effectively as a potential neuroprotective mechanism against Alzheimer’s disease.

A research published in the Journal of Alzheimer’s Disease in 2012 showed that extra-virgin olive oil can help to boost memory and learning and potentially reverse damage in the brain. This research was done on mouse.

Another research published in ACS Chemical Neuroscience and done on mouse in 2013 discovered that oleocanthal in extra-virgin olive oil could help to boost the production of 2 key enzymes and proteins considered to be critical in clearing beta-amyloid from the brain.

This can help a lot in reducing the risks of related neurodegenerative dementias and Alzheimer’s disease.

Using extra-virgin olive oil as an ingredient in dressings and sauces and in cooking can give your memory and brain a boost.
5. Turmeric
Turmeric has a compound known as curcumin that contains anti-inflammatory and antioxidant properties that benefit brain health.

The anti-inflammatory property contained in turmeric can aid a lot in preventing brain inflammation, which is suspected to be among the most important causes of cognitive disorders, including Alzheimer’s disease.

In addition, its antioxidant power can support overall brain health by supporting the plaque buildup removal in the brain and boosting the oxygen flow. This in turn can help to prevent or slow down the Alzheimer’s progression.

A research published in the Annals of Indian Academy of Neurology in 2008 reported that curcumin contains the ability to enter the bind, brain, and destroy the beta-amyloid plaques with reduced toxicity present in Alzheimer’s.

A research published in AYU- An International Quarterly Journal of Research in Ayurveda in 2012 analyzed the influences of turmeric on those suffering from Alzheimer’s disease who had serious cognitive decline as well as psychological and behavioral signs of dementia. The research suggested a great improvement in behavioral signs with the turmeric powder capsules intake as a real cure.

Consume 1 glass of turmeric milk every day as well as add turmeric to the daily cooking and then you will be able to keep your brain sharp for a long long time.
6. Salmon
Cold-water fish like salmon aids a lot in keeping your brain vital and young as well as reducing the risks of age-related brain issues.

The omega-3 fatty acids contained in salmon play an important and crucial role in protecting against forms of dementia, including Alzheimer’s disease.

In a research in 2007, University of California-Irvine scientists discovered that docosahexaenoic acid (DHA), a type of omega-3 fatty acid that can aid in preventing the progress of Alzheimer’s. It can help to reduce the growth of 2 brain lesions that are hallmarks of this neurodegenerative condition.

DHA aids in slowing the accumulation of tau, a protein that may lead to the growth of neurofibrillary tangles. DHA can also help in reducing the protein beta-amyloid levels, which can clump in the form plaques and brain. This research was done on genetically modified mice.

In addition, a literature meta-analysis on the influences of long-term omega-3 fatty acid supplementation on Alzheimer’s pathology and cognition in animal models discovered a good connection between reduced risks of the condition and omega-3 fatty acid intake. This research was published in the Journal of Alzheimer’s Disease in 2012.

A recent research published in the Journal of the American Medical Association in 2016 discovered that seafood intake is associated with less neuropathology. Nevertheless, if in the brain, there are higher levels of mercury, it would work against that.

If you want to lower your own risks of having Alzheimer’s disease, just one serving of salmon per week is perfect for you.

Cinnamon

Cinnamon is a popular spice that can aid a lot in breaking up brain plaque and reducing brain inflammation that can lead to memory issues.

Cinnamon is very useful in delaying as well as preventing the signs and symptoms of Alzheimer’s by facilitating better brain’s blood flow.

Even inhaling the fragrance of cinnamon can help in enhancing improving brain functioning and cognitive processing related to attention, visual-motor speed, working memory, and virtual recognition memory.

A research published in the Journal of Alzheimer’s Disease in 2009 reported that cinnamon extract can help to inhibit filament formation and tau aggregation, 2 hallmarks of Alzheimer’s disease.

Another research published in PLOS ONE in 2011 reported that orally administrated cinnamon extract can help in correcting cognitive impairment and reducing beta-amyloid oligomerization in Alzheimer’s disease in animal models. It is still necessary to have further research on humans.

Try dinking a cup of cinnamon tea every day as well as sprinkling cinnamon powder on smoothies, fruit salads, baked goods, oatmeal, cereal, and toast.
8. Green Tea
When it comes to foods rich in antioxidants helping to improve brain power, green tea should definitely get the top of the list.

The antioxidant property in green tea can help to support healthy blood vessels in the brain to help it function properly. In addition, consuming green tea can aid in stopping the plaque growth in the brain that is connected to Parkinson’s and Alzheimer’s, the 2 most common neurodegenerative disorders.

A research published in the Journal of Alzheimer’s Disease in 2011 reported that green tea polyphenols can support the neurodegenerative diseases and the aging process. In reality, the catechins contained in green tea can also work well as modulators of intracellular neuronal metabolism and signaling, death genes/cell survival, as well as the mitochondrial functions. All these factors can aid a lot in protecting the aging brain and reducing the incidence of Alzheimer’s and dementia.

Another research published in the European Journal of Clinical Nutrition in 2012 highlighted the neural influences of green tea extract on the dorsolateral prefrontal cortex – very important for mediating working memory that processes in the human brain.

Try drinking two or three cups of green tea per day to protect the long-term health of your brain.
9. Kale and Other Green Leafy Veggies
Green leafy veggies like kale can aid a lot in preventing cognitive decline, keeping mental abilities sharp, and reducing the risks of Alzheimer’s disease.

Kale is an excellent dietary source of vitamin B12, which is crucial for cognitive health.

A research published in the Proceedings of the National Academy of Sciences in 2013 demonstrated how B vitamin supplements were able to reduce the shrinking of the brain area associated with Alzheimer’s disease.

In addition, kale and other green leafy veggies contains vitamin K which brings about better mental health.

A research conducted by researchers of Rush University Medical Center in 2015 reported that adding more spinach, kale, mustard greens, and collards to your daily diet could aid a lot in slowing cognitive decline. The research examined the nutrients responsible for the influence and discovered that it is vitamin K intake that can help to slow down cognitive decline.

Consuming as little as one or two servings of kale or other green leafy veggies on a daily basis can be very good for warding off Alzheimer’s.
10. Blueberries
Blueberries are jam-packed with antioxidants, which can aid a lot in protecting the brain from the damage due to free-radicals. They can also aid in protecting the body from harmful iron compounds that lead to degenerative condition, such as Parkinson’s, multiple sclerosis, and Alzheimer’s.

In addition, the proanthocyanidins, anthocyanins, and phytochemicals in blueberries offer neuroprotective benefits.

A research published in the Journal of Agricultural and Food Chemistry in 2010 suggested that moderate-term blueberry supplements can confer neurocognitive advantages and establish a basis for more entire human trials to study neuronal mechanisms and preventive potential.

Later, a research led by researchers in University of Cincinnati in 2016 reported that blueberries could be an excellent weapon that aid people with Alzheimer’s disease. The research shows that blueberries contain antioxidants that can aid a lot in preventing the devastating influences of this increasingly common dementia form.

You should add berries to foods or consume it as a perfect snack throughout the day. You can consume them whole or use them in fruit salads, granolas, smoothies, or cereals.

Author Bio Lucy Alvet – Writer and Blogger, who has more than 6 years of experience in the industry of Health and Skincare. I work for Healthy Guide – reliable resources that help readers solve all their health, beauty concerning, and many other issues in life. I also focus on nutrition, relationship, fitness, lifestyle, men and women’s issues. Find more of my articles on Facebook.

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