Older adults should include brainy food in their diet chart to prevent Dementia. Dementia is referred to as an abnormal functioning of the brain in different ways. It is similar to heart disease which includes all the problems related to the heart. Similarly, Dementia is not a single problem or disease. Instead, it covers a range of problems regarding brain functioning. This also includes Alzheimer’s disease as well. Further, this abnormal functioning may lead to the declining thought process. Further, this leads to the changing behavior causing problems in the relationship. These changes can disturb your routine life as well. Out of Dementia related problems, Alzheimer’s is the most common problem. Almost, 60 to 80% of people belong to this category. Dementia occurs due to leakage of blood vessels in the brain. Further, the problem occurs most dominantly in older adults.
Various things can be done in order to prevent dementia. These include eating brainy foods, being active and practicing mind exercises. Out of all, food helps a lot in lowering the risk of dementia. Here is the list of foods:
Leafy Green Vegetables
Most of the leafy vegetables are loaded with vitamins. These help in boosting your brain functioning. Research on people aging 55 to 90 years also supports the fact. It shows that the people having leafy greens have a lower risk of having dementia. Additionally, people consuming folate have reduced the risk. Importantly, go for darker color greens like spinach and kale. These vegetables are full of antioxidants and vitamin K. Hence, the brain functions actively.
Vegetables like broccoli, Brussels, and cabbage are power-packed with vitamin B and K. Also, these have full of antioxidants. Hence, these are much beneficial for your brain. One must include at least half a cup of such vegetables in a weekly diet plan. Besides this, these vegetables consist of amino acids. These amino acids reduce the activity related to declining memory in the body. Hence, these foods are also named as brainy foods that help to prevent dementia.
All berries contribute positively to brain health. But out of all, blueberries are the most beneficial ones. These are full of flavonoids. This nutrient helps to activate the brain. Thus, it reduces the effect of aging. Further, strawberries, blueberries, and acai fruit have several benefits for brain health. These fruits help in improving memory in children aged 8 to 10 years old. Further, these fruits help to sharpen the memory of growing kids. Leading the way, children consuming berries have been found great in cognitive learning.
Beans like chickpeas and kidney beans are beneficial to prevent dementia. It is a mixture of vitamins, fiber, and minerals. Hence, beans make a perfect combo of a brain activating recipe. Further, antioxidants present in them are a bonus point for them. Including a half cup of beans in a weekly diet is a must.
Fried and salty nuts lost their nutrients in one or the other ways. Contrary to this, unsalted nuts are full of antioxidants and healthy fats. Out of all, brain-shaped walnut proves itself as an amazing ingredient. It is packed with omega-3 fatty acids. Particularly targeting Alzheimer’s, walnut becomes extra special. Several studies also reveal the importance of nuts to prevent dementia. Try to have ¼ cup of mixed nuts every day.
Fattier fishes are high in brain-boosting foods. Fishes are full of omega-3 fatty acids that work amazingly for the brain. Additionally, these are full of iodine and iron. Both of it help in the cognitive functioning of the brain. The preferred choices of fish could be salmon, halibut, and trout. One should have fish at least once a week.
Caffeine present in coffee and other drinks are associated with cognitive health. These include the ingredients to prevent dementia. Further, these are helpful in treating cognitive impairment. In addition to this, coffee activates your brain temporarily. This helps in improving memory as well.
One cannot count the benefits of cinnamon consumption. It is used in treating skin, cooking foods, and sweet-smelling cosmetics. Further, consumption of cinnamon on a regular basis improved protein build up in the body. This protein is connected to memory improvement and cognitive functioning.
Along with the benefits to the brain, it is actively used in heart-related problems and cognitive learning. Besides this, cinnamon is well known for lowering blood pressure.
Olive oil is high in vitamin E and antioxidants as well. It is used in various cooking styles as well as a dressing of the salad. Due to monounsaturated fats present in them, makes it extra special for brain health.
Replace your daily oil for cooking with olive oil. And also, add it in your salad dressing. It is full of vitamin E, monounsaturated fats and antioxidants.
Eat a Balanced Diet
It is important to choose smartly and quantitatively as well. For choosing healthy, here are a few tips:
- Divide your meal into five small portions instead of large meals.
- Include more of fresh fruits and vegetables in your diet plan.
- Consume protein in the form of fish, eggs, beans, etc.
- Reduce the consumption of saturated fat and lower sugar intake as well.
- Try to include starchy food in your diet as well.