Healthy diet :
Besides exercising the body + mind, incorporating healthy eating habits is also essential in preventing Alzheimer’s disease.
▫️Greens: spinach, kale, collard and mustard greens = high in folate & B9, improves cognition and reduce depression.
▫️Broccoli, cauliflower, bok choy, brussels sprouts, and kale contain folate & carotenoids that lower homo-cysteine.*
▫️Pumpkin, asparagus, tomatoes, carrots and beets: vitamin A, folate and iron that help with cognition
▫️Beans/Legumes: folate, iron, magnesium, choline,* and potassium that can help with general body function and neuron firing.
▫️Whole grains: Quinoa, kamut and gluten-free oats ▫️Berries: anthocyanin* protects the brain from further damage caused by free radicals, anti-inflammatory properties, antioxidants and lots of vitamin C and E.
▫️Omega 3s fatty acids: helps the brain to stay in top shape; flax seeds, olive oil or a good quality supplement ▫️Almonds, cashews, walnuts, hazelnuts, peanuts and pecans: omega-3s, omega-6s, vitamin E, folate, vitamin B6 and magnesium.
▫️Sunflower seeds and pumpkin seeds: zinc, choline and vitamin E.
▫️Cinnamon, sage, turmeric: breaks brain plaque, reduces inflammation that causes memory issues, decreases the risk of illnesses that lead to brain age (i.e obesity, heart disease, diabetes and hypertension)
AVOID: Saturated fats, trans fats, and excess metals are brain health’s biggest threats. Saturated fats are found in all animal products and seem to encourage the production of plaques within the brain. Excess metals: Iron, copper and aluminum can either promote the production of damaging free radicals or impair cognition and stick to the plaques associated with Alzheimer’s disease.
🔺Avoid uncoated aluminum cookware and read labels when purchasing baking powder, antacids, and processed foods.
*acetylcholine: a neuro transmitter critical for brain function.
*anthocyanin: water-soluble vacuolar pigments that, depending on their pH, may appear red, purple, or blue.
*homo-cysteine: an amino acid linked with cognitive impairment.
*choline: a B vitamin that boosts acetylcholine
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