You are what you eat! Everyone knows that your diet has a lot to do with your health, persona, and well-being. Choosing a diet wisely can help increase longevity and even avoid life-threatening illnesses such as Alzheimer’s Disease.
Following the Alzheimer’s diet or the MIND diet that includes brain-healthy superfoods can help prevent the ailment and boost memory. The MIND diet is a healthy eating plan specifically formed to avert memory related conditions in the elderly.
Wondering how these superfoods fight Alzheimer’s?
The MIND Diet- Superfoods that Boost Memory
Superfoods from the MIND diet are based upon nutritionally dense foods – mostly plant-based and dairy. These foods are good for the overall well-being and promote a healthy mind & positive brain activity.
Here are some of the food groups that are best for brain health:
- Leafy Greens Veggies
Vegetables and leafy greens are excellent for the brain because of the tremendous levels of antioxidants. If possible, consume green veggies regularly with every meal.
Here are the top four vegetables that are great additions to your brain friendly meal plan:
Radish boosts brain health, as it is high in vitamin C and anthocyanins. In addition, radishes also have been shown to reduce the risk of cardiovascular disease along with Alzheimer’s disease.
- Spinach & Kale
High in vitamin K, spinach and kale have been shown to have anti-inflammatory effects in the brain. These veggies have been linked to better memory and a healthy mind.
- Cruciferous Vegetables
Brussels sprouts, broccoli, cauliflower, cabbage, and bok choy are the must-try veggies. The cruciferous family contains lots of different vegetables that are good for overall well-being.
- Healthy Fats – Omega-3 Fatty Acids
Feeding the brain with the right amount of fats is necessary, as about 60 % of our brain is made of fat. Here, we are talking about omega-3 fatty acids, which promote a healthy brain.
Here are the top omega-3 fatty acid-rich foods to add to your diet.
- Fish – Salmon, Tuna, Sardines, and Mackerel
Many fish species are rich in omega-3s, which is proven to boost brain activity. Salmon, Tuna, Sardines, and Mackerel help build new nerve cells and improve learning ability.
- Olive Oil
Using extra virgin olive oil to cook foods would be a great help to prevent various illnesses. The extra virgin olive oil protects memory by reducing the formation of amyloid-beta brain plaques.
Nearly all beans are packed with monounsaturated fats. Beans increase the blood flow in the brain and body, making it function better.
- Dark Chocolate – Coffee – Turmeric
It’s not always the fats and veggies! Superfoods such as coffee, chocolate, and spices are also anti-Alzheimer’s and support brain health.
- Dark Chocolate
Dark chocolate is super rich in caffeine, antioxidants, and flavonoids. These compounds boost brain memory and improve learning.
Coffee also contains high levels of caffeine and antioxidants, which not only improve concentration but also increase alertness and lighten up the mood.
Turmeric is rich in curcumin, which is extremely good for the brain. It reduces the risk of Alzheimer’s by dealing with classic symptoms of depression.
Fruits and berries are superfoods rich in antioxidants. The deep red, blue, and purple color of berries denotes the presence of anthocyanins, which keeps the brain healthy.
- Raspberries – Blueberries – Strawberries
Berries protect against inflammation and oxidative stress, which might lead to neurodegenerative illnesses.
Foods to Avoid
While some superfoods improve brain health, others should be left out of your meal plan to prevent the risk of Alzheimer’s.
Here are the foods that should not be on your plate.
- Fried and Fast Food
- Butter and Margarine
- Pastries and Sweets
- Red Meat
Eating the right foods and avoiding the wrong ones can promote better brain health and some studies say they can prevent or delay the onset of memory conditions like Alzheimer’s and Dementia. Feeding your brain what it needs to be at its best is just the smart thing to do.