Every year September 21 is celebrated as World Alzheimer’s Day. The day is specially dedicated to the disease to raise awareness amongst the people and address the common stigma that surrounds it. Alzheimer’s has been given the color purple, which is why a purple crossed ribbon is used to denote it.
Diet appears to be just one of “many factors that play into who gets the disease. People who eat this diet consistently over the years get the best protection,” said nutritional epidemiologist Martha Clare Morris, Ph.D., the lead author of the above-stated study.
Here are some food tips which you must inculcate in your diet, to cut out the risk of developing Alzheimer’s.
Green Leafy Vegetables
Green veggies like spinach, broccoli, and kale are packed with vitamins A and C, which provide you a powerhouse of nutrition. The study found that six or more servings a week can provide the greatest benefits to your brain.
If you love gorging on cashews, almonds, and raisins, there is some good news for you. According to the MIND diet, eating nuts at least five times a week can improve your brain function. They are full of healthy fats, fiber, and antioxidants which can reduce your risk of developing heart diseases.
Strawberries, cherries, and blueberries are some of the fruits especially recommended in the MIND diet. They have high potency in terms of protecting the brain. The study recommends an intake of berries, at least 2 times a week.
Beans are one such food that is high in terms of fiber and protein while having low calories. They not only taste delicious but also make your brain sharper. Red beans, mung beans, and kidney beans are some variants you can easily inculcate in your diet. MIND diet recommends you to have beans, at least thrice a week to improve brain function.
Ditch your regular cooking oil right now and switch to a healthier variant. When it comes to health benefits, olive oil tops the list of oils. The researchers of the study found that those who used olive oil for cooking saw greater protection against brain function decline with age.
Full of fiber, vitamins, and minerals, whole grains to are a part of the MIND diet. You must consume grains like oats, wheat, barley, or brown rice at least twice a day.
No matter how tempting they might be, try cutting off fried and sugary foods from your diet. Tone down the consumption of cheese and butter to a minimum, as these foods, can have a negative impact on your mind over time, if consumed in large quantities.