The Nutrition Guide to Reducing Risk of Alzheimer's Disease
Embrace the Mediterranean Diet. Much of the research conducted about Alzheimer's Disease and prevention points to an anti-inflammatory diet or the Mediterranean Diet. The basic principles of the Mediterranean diet include:
Eat more vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil.
Eat poultry, eggs, cheese, and yogurt in moderation.
Eat less red meat.
Avoid sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods.
Boost Intake of B Vitamins: As one grows older, B vitamins, including vitamins B6, B12, and folate become essential for brain health and cognitive function. The B vitamins play a vital role in boosting neurotransmitters' production that delivers messages between the brain and body. And since B vitamins are water-soluble, the body cannot store them up for when needed. Without consistent intake of these nutrients, the body is at risk for memory loss and neurodegenerative diseases such as Alzheimer's. Food sources of the B vitamins include tuna, beef, salmon, fortified cereals, beans, and leafy greens.
Drink spring or filtered water. Tap water may contain aluminum, a neurotoxin, and can significantly increase the risk for Alzheimer's disease when consumed in large amounts. While brain damage from aluminum toxicity requires a significant amount of aluminum consumption, limiting tap water consumption is an easy step for most people to take.
Get Nutty! Including various nuts and seeds in your diet will help increase brain-boosting vitamins and minerals, including vitamins E, B6, niacin, folate, magnesium, zinc, iron, calcium, copper, selenium, phosphorus, and potassium.
Explore Adding Supplements. While the general recommendation is to get nutrition from food, some nutrients could add extra brain-protecting benefits and can be explored with your health provider. A few brain-boosting supplements linked to preventing Alzhhemiers include omega-3-fatty acids, iron, vitamin A, vitamin E, selenium, B vitamins, zinc, choline, apple pectin, calcium, and magnesium.
