2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Many studies have linked eating certain foods with reduced risk of dementia. According to the latest data, adults in their 50s who adhere to the basic elements of the Mediterranean diet for four years are not at risk of experiencing memory loss.
Tests with volunteers show that after only four months of this type of diet, adults show very good cognitive results, as if they were on average nine years younger when reading and writing speed tests.
The key to successfully preventing dementia is to eat certain amounts of all the main products of the Mediterranean diet as often as possible, while limiting your intake of red meat, processed foods and pastries.
Which they are after all foods that reduce the risk of dementia? See them in the following lines.
Raw dark green leafy vegetables
Dark green leafy vegetables such as spinach, kale and lettuce have more brain-stimulating antioxidants and vitamin K. Try to eat one serving a day.
Cruciferous vegetables
Broccoli, cauliflower and Brussels sprouts are high in vitamin K and glucosinolates, which have an antioxidant effect. Include at least three servings of 1/2 cup in your diet per week.
Blueberries
All fruits have a positive effect on brain health, but blueberries have been shown to be the most beneficial. They contain flavonoids that activate the brain's pathways and are associated with less cellular aging. Try to consume 1/2 cup of any fruit three times a week.
Beans
It is not known what beans, lentils and chickpeas turn into useful for brain health, but probably due to the combination of antioxidants, fiber, vitamins and minerals. Include in your diet 1/2 cup as a substitute for red meat at least twice a week.
Nuts
Unsalted nuts are high in antioxidants and healthy fats. Walnuts are especially rich in omega-3 fatty acids, a protective nutrient for the brain. Eat 1/4 cup nuts or two tablespoons of walnut oil daily.
Fish
Iodine and iron in all fish species are thought to help maintain cognitive function. Fatter fish, such as salmon and trout, also contain omega-3 fatty acids that boost the brain. Eat fish at least once a week.
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