If you are all the time feeling forgetful, then, now is the perfect time to reconsider your diet and lifestyle which with no doubt plays a major role in brain health.
While it is still unclear that a healthy diet and lifestyle can keep you and your loved ones away from diseases like Alzheimer, here are 9 foods that many researchers think will keep your brain, memory, and overall health in a good state!
Oil-Based Salad Dressings
According to Martha Clare Morris, who is the director of the section on the nutrition and nutritional epidemiology at the Rush University of Chicago, consuming foods that are rich in vitamin E which is considered a strong and potent antioxidant is crucial to the well being of your brain.
I guess, we all know that in Alzheimer’s disease, neurons or nerve cells in certain parts of the brain start to die, which in return leads to a cognitive deterioration. So, there is no better way to protect your nerve cells but through your healthy daily diet.
As it is supported by the data, To benefit from the foods that are saturated in vitamin E, don’t hesitate to prepare for yourself a fresh and healthy vegetable salad with olive oil dressings, seeds, nuts, peanut butter, and whole grains. Your memory will be just thankful!
It’s true that fish is expensive yet delicious and better for your overall health. So, in other words, it is worth the money! As you might know fish is rich in heart-healthy omega-3 fatty acids and also docosahexaenoic acid (DHA) that are very important for the normal functioning of nerve cells or neurons, said Morris.
Whether it is Salmon, mackerel, tuna, or any other fish, consume much of it and make sure it is fresh and not canned. Eating fish often means less consumption of red meat in your diet and other forms of protein that contain high levels of saturated fats which usually leads to artery-clogging.
Dark Green Leafy Vegetables
Interestingly, kale and other green leafy vegetables such as collard greens, spinach, and broccoli have a shape that is similar to the human brain. They are also very good providers of vitamin E and folate, Morris said. Let’s say that only one cup of raw spinach has 15% of your recommended daily intake of vitamin E while a half cup of cooked spinach has about 25% of your daily intake.
Still, researchers couldn’t figure out how folate may protect the brain but they make the assumption it might be because of the fact that folate does lower levels of homocysteine in the blood. The latter is an amino acid that may cause the death of nerve cells in the brain and was also found to be associated with an increased risk for heart disease.
According to Morris and her colleague, avocados promote brain health. They are rich in antioxidant vitamin E and high in antioxidant powerhouse vitamin C.
This creamy treat is a fatty food but with “good” fats that are great for your brain and memory’s health. They are even found to lower the risk of developing the disease of Alzheimer.
Personally speaking, roasted sunflower seeds are just my favorites while watching a movie or when chit-chatting with friends. They are energy boosters and rich in vitamin E, which is known as the brain vitamin.
So, be generous with your health and sprinkle some sunflower seeds on the top of your salad, cake, bread, or even in your breakfast cereals. Sunflower seeds can also be eaten whole, raw or cooked. It depends on how you prefer to take them!
For your daily intake, one ounce of dry-roasted sunflower seeds is more than enough and all the amount that your body needs!
Peanuts And Peanut Butter
In addition to almonds and hazelnuts, peanuts and peanut butter are also packed with vitamin E and rich in good and healthy fats. They are foods that may keep your heart and brain functioning properly and in a stable and healthy state.
Maria C. Carrillo, Ph.D., senior director of medical and scientific relations at the Chicago-based Alzheimer’s Association, said that foods rich in good fats and low in saturated fat and trans fats such as whole grains, green leafy vegetables, and nuts are brain and heart boosters.
Choose your peanut butter wisely and you’d better opt for the organic one. Wanna avoid all the chemicals and sugars, why not make it yourself!
According to many studies, consuming red wine and other types of alcohol moderately may reduce the risk of getting the Alzheimer disease. Carrillo added that this doesn’t necessarily mean that all the people who drink alcohol or commit to a healthy diet are healthier in other aspects of their life.
Therefore, it is quite difficult to say whether it’s the healthy diet that protects that people from getting health issues versus other healthy behaviors.”
Still, no one could deny that grape is made of grape and one of the most powerful antioxidants out there. So, Relax, enjoy your glass of wine a day and keep your doctor away!
Berries of rather « the mind berries » are the best food to consume in order to protect your memory from diseases like Alzheimer.
According to a very recent research presented at the National Meeting of the American Chemical Society in Boston found that all type of berries, including blueberries, strawberries, and acai berries may significantly get rid of toxic proteins associated with age-related memory loss and improve both the learning skills motor skills.
To keep your brain, heart, and body healthy, you should follow the Mediterranean diet. The latter is packed with lots of fruits, vegetables, nuts, seeds, wine, and olive oil. That’s in addition to whole grains that are high in fiber.
According to a research carried out by Columbia University Medical Center in New York, The Mediterranean diet is found to lower the risk of the mild cognitive deterioration that can lead to Alzheimer.
What is good about this Diet added Nikolaos Scarmeas, an associate professor of neurology at Columbia University, who conducted the studies that it is eating in combination with other foods for better health benefits.
This type of diet is also found to reduce the risk of getting brain and heart disease by lowering the risk of inflammation, oxidative stress, and other vascular risk factors such as high blood pressure.
It is true that following a healthy diet and exercising regularly will not keep you 100 percent away from diseases like Alzheimer but still, there are certain foods like the ones mentioned on this article that promotes brain and heart health. I guess there is definitely no harm in spoiling yourself and living a healthy lifestyle, said Morris.