Diet plays a crucial role in the prevention of many pathologies, including Alzheimer’s disease. Indeed, “to have a well-protected brain, you have to nourish it well”, explains the Alzheimer Foundation. This is why certain foods and diets should be favored. Asked in the columns of CNBCneuroscientist Lisa Genova, who holds a doctorate in neuroscience from Harvard University (United States), has listed the foods to include in your diet to preserve your brain health.
Focus on 4 foods that help limit cognitive decline
As the neuroscientist explains, it is recommended to adopt the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) which means “Mediterranean-DASH intervention to slow neurodegeneration” in French, to take care of your brain and reduce the cognitive decline that occurs with age. Here are four foods that are recommended to eat on this diet:
Lean proteins
Salmon, tuna, eggs, white ham, tofu… All of these foods are lean proteins. However, they are excellent sources of vitamin B and D, essential nutrients to fight against Madness. Indeed, as the expert explains, “the consumption of foods high in saturated fats can contribute to the occurrence of hypercholesterolemia, high blood pressurediabetes, obesity and heart disease, all of which are modifiable risk factors for Alzheimer’s disease. This is why it is essential to replace your consumption of red meat as much as possible with a source of lean protein.
Nuts and seeds
Are nuts and seeds your guilty pleasure? This is good, these oilseed are excellent sources of monounsaturated fatty acids and omega-3. “They contribute to healthy brain cells and reduced inflammation” explains the expert. Furthermore, to retain all their nutritional qualities, they must be consumed unroasted and unsalted.
Green leafy vegetables
Baby spinach, broccoli, lamb’s lettuce and collard greens are leafy vegetables that are packed with nutrients rich in bioactives, flavonoids, beta-carotene and lutein. These nutrients are beneficial for brain health. Essential foods of MIND diet, it is essential to consume it to preserve your brain. The neuroscientist explains that she integrates them very easily into salads that she eats daily.
Whole grains
In the MIND diet, consumption of Whole grains is essential. Indeed, whole grains are rich in B vitamins, which help maintain normal energy metabolism and proper functioning of the nervous system. This is why the neuroscientist advises “replace bread and white rice with wholemeal bread, brown rice or quinoa”.
While it is essential to adopt a healthy diet to delay the prevention of Alzheimer’s disease, other elements must also be taken into account, such as taking care of your heart, practicing physical activity, sleeping well and having a healthy diet. active social life, explains the Alzheimer Research Foundation.
Sources :
- Harvard-trained brain expert: 4 key foods I try to eat every day to stay sharp and fight Alzheimer’s, CNBC, 16 février 2024
- Prevention of Alzheimer’s disease – Alzheimer Research Foundation
