The Best Diet for Alzheimer's

Alzheimer's disease (dementia) is a neurological condition in which brain cells die, causing a decline in thinking skills and memory. There is currently no cure, but there are many ways to help through medications and other strategies.

To reduce your risk of memory loss, consider eating a healthy diet that includes nuts, green leafy vegetables, seafood, good fish, or the Mediterranean diet several times a week.

1. The importance of diet in Alzheimer's disease

Good nutrition plays a role in reducing the risk of dementia and Alzheimer's disease. Research shows that diet impacts brain health by reducing inflammation and oxidative stress, which benefits memory and cognition.

Diet is part of a holistic approach to brain health. A healthy diet plays an important role in preventing the risk of dementia, along with physical activity, regular sleep, stress reduction, blood pressure control, etc.

The basic rules of a healthy diet apply to everyone, whether or not they have Alzheimer's disease. A healthy diet is based on the following basic principles:

Eat a variety of foods, especially fruits, vegetables, whole grains, lean protein, and low-fat dairy. Maintain a healthy weight. Proper portion sizes and exercise are also important parts of this. Limit foods high in saturated fat and cholesterol, such as fatty meats and fried foods. Cut back on sugar. Avoid too much salt. Drink plenty of water.

2. Essential nutrients to prevent Alzheimer's disease

Learn about vitamins and minerals that are good for preventing Alzheimer's disease below:

Vitamin A:Sometimes called retinoids, retinoids help maintain the health of tissues in the body.

Vitamin B2:Sometimes called riboflavin, it is essential for healthy skin, hair, blood and brain cells.

Vitamin B3: Sometimes called niacin, plays a role in maintaining healthy brain and nervous system function.

Vitamin B5:Supports the production of neurotransmitters throughout the body.

Vitamin B6: This vitamin helps convert tryptophan into niacin and serotonin. It is key to healthy sleep, appetite, and improved mood.

Vitamin B12:This vitamin supports the body's nervous system by protecting nerve cells and promoting their growth.

Vitamin C: The antioxidant role of vitamin C also helps prevent the destruction of free radicals in the body. This helps reduce the risk of oxidation-related diseases such as cardiovascular disease, cancer, and Alzheimer's disease.

Vitamin D: An essential vitamin, vitamin D helps maintain normal blood levels of calcium and phosphorus for optimal health.

Vitamin E:Acts as an antioxidant in the body. Diets rich in vitamin E help prevent Alzheimer's disease.

Calcium:Calcium supports the body's nervous system.

Manganese:The body uses this mineral to metabolize amino acids and other substances for healthy body functions.

Flavanols:Acts as an anti-inflammatory antioxidant, which has been shown to support brain function.

Caffeine:Clinical studies also show that caffeine can delay the onset of dementia in the elderly.

Cocoa flavanols: This substance acts as an anti-inflammatory antioxidant, which has been shown to support brain function.

Probioticmay aid in the digestion and absorption of nutrients such as tryptophan, an amino acid needed to produce serotonin and melatonin. Studies have shown that consuming a variety of probiotics may positively influence gut bacteria, promoting tryptophan absorption in people with cognitive impairment.

3. Foods to eat to support Alzheimer's disease

Maintaining proper nutrition through a healthy diet is an important part of Alzheimer's care. Incorporating healthy foods into your daily meals with friendly recipes offers many health benefits for seniors with dementia.

Beans, legumes

Plant-based proteins and legumes offer many benefits for older adults. Legumes provide important vitamins and minerals needed for optimal brain health. Vitamin B6, commonly found in beans, tofu, and soy foods, helps regulate sleep, appetite, and mood.

Nuts

Nuts are one of the best foods for dementia. Research shows that a diet rich in walnuts helps reduce the risk of Alzheimer’s disease, delaying the onset of the disease. People who eat nuts have shown better long-term brain function in clinical studies. Beans, nuts, and legumes are also good sources of vitamin E and minerals such as magnesium, manganese, molybdenum, and potassium – which support a variety of complex functions, including proper neurological health and metabolism.

Berries

Berries offer a combination of health benefits and a sweet taste that tickles the taste buds. Neurodegeneration – the loss of structure or function of the brain and nervous system – can be delayed or prevented by eating blueberries, strawberries, blackberries, black currants, and mulberries.

Colorful fruits and vegetables

Eating a variety of colorful fruits and vegetables, or “eating the rainbow,” provides a range of nutrients important for brain health. Older adults who eat three servings of vegetables and two servings of fruit a day have a lower risk of dementia. Eating the rainbow also helps older adults get a variety of nutrients in their diet. Check out these rainbow plate foods:

Red: A half-cup of sweet red peppers provides 106% of the DV (daily value) of vitamin C, and a half-cup of strawberries provides 54% of the DV. Orange: A half-cup of dried apricots provides 23% of the DV of potassium, and a half-cup of mashed squash provides 14%. Yellow: A half-cup of pineapple provides 35% of the DV of manganese. Green: A medium kiwi has 71% of the DV of vitamin C, and a half-cup of sweet green peppers provides 67%. Blue and purple: A half-cup of raw blueberries provides 13% of the DV of manganese, and a half-cup of dried prunes provides 15% of the DV of potassium. White: A baked potato has 14% of the DV of niacin, and a half-cup of raw broccoli has 29% of the DV of vitamin C.

Dark chocolate

The high amounts of cocoa flavanols found in dark chocolate have been linked to improved memory and attention.

Coffee, tea

Coffee and tea may not be the best foods for dementia. However, the caffeine content of coffee may benefit people with mild cognitive impairment. Clinical studies have also shown that caffeine and coffee may delay the onset of dementia in older adults.

Tea helps reduce oxidative stress, which may play a role in the development of dementia symptoms. Many foods that are good for dementia have anti-inflammatory properties that help reduce oxidative stress and improve overall health.

Fish

A 3-ounce serving of rainbow trout provides 81% of the DV for vitamin D. A tablespoon of cod liver oil provides 170% of the DV for vitamin D. A 3-ounce serving of bluefin tuna provides 385% of the DV for vitamin B12. A 3-ounce serving of sockeye salmon provides 54% of the DV for niacin.

Green leafy vegetables

Green leafy vegetables are rich in nutrients such as folate and lutein, essential vitamins and minerals. Consuming one serving a day may reduce the decline in nervous system function in older adults.

Leafy greens also contain vitamins and minerals such as vitamin B2, E, and calcium. Half a cup of boiled spinach provides 13% DV of vitamin E, 35% DV of manganese, and 9% DV of calcium. Half a cup of boiled, chopped broccoli provides 8% DV of vitamin E and 57% DV of vitamin C. Half a cup of cooked cabbage provides 31% DV of vitamin C.

Probiotic foods

Popular probiotic foods that are good for dementia include yogurt, kefir, kombucha, sauerkraut.

Shiitake mushrooms

Shiitake mushrooms contain vitamins that are valuable for cognitive health, namely vitamin B3 and B5. Shiitake mushrooms provide 52% DV of vitamin B5.

MIND Diet

The Mediterranean Diet-DASH Intervention to Delay Neurodegeneration (MIND) is a combination of the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH diet).

The diet emphasizes green leafy vegetables, berries, fish, nuts, whole grains, beans, olive oil, wine (150ml/day). Foods to limit include red meat, butter, margarine, cheese, sweets, fast food, fried foods.

The MIND diet was specifically created to improve brain health and reduce the risk of developing dementia and Alzheimer's disease. After 10 years of research, the Peak Memory and Aging Project shows the health benefits of this diet.

People with high MIND diet scores based on strict adherence to the diet showed slower rates of decline than those who followed a more lax diet.

4. Foods that people with Alzheimer's should avoid

margarine

There is a possible link between diacetyl (an ingredient in margarine) and Alzheimer's disease, the most common form of dementia. Diacetyl may contribute to the formation of similar protein clumps associated with Alzheimer's. Healthier alternatives to margarine include:

Pureed avocado or all-natural nut butter. Olive oil or coconut oil. Greek yogurt or pureed pumpkin.

Fried food

People of all ages should limit fried foods. Advanced glycation end products are chemicals released in fried foods that tend to age cells faster, including those in the brain. If a loved one already has dementia, a regular diet of fried foods may accelerate brain cell damage. Steamed foods are healthier.

Soda and other sugary drinks

Soda and sugary drinks have been linked to diabetes, which is considered a risk factor for vascular dementia. These changes were seen in parts of the brain that control memory-related abilities, suggesting that cognitive function may be affected by sugary drink consumption. Instead of soda and sugary drinks, encourage your loved one with dementia to enjoy healthy drinks, such as: Herbal tea, coconut water, green tea…

Processed meat

Compounds called nitrosamines are commonly found in processed meats such as ham, sausage, hot dogs, and sausages. Nitrosamines cause the liver to produce fats that are considered toxic when they travel to the brain. These fats can also damage brain cells and make dementia-related symptoms worse. These same compounds can also be found in processed cheeses, some beers, and refined grains.

Foods containing MSG

For older adults with dementia, this food additive may make dementia-related symptoms more obvious or more severe. Additionally, MSG has been linked to increased sensitivity of the nervous system and increased levels of beta-amyloid proteins associated with Alzheimer's disease and other forms of dementia.

Research suggests that glutamate excitotoxicity has long been implicated in the pathophysiology of Alzheimer's disease and it has been shown to influence key Alzheimer-related markers, amyloid-β peptide (Aβ) accumulation and tau phosphorylation (p-tau).