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With the rise of fad diets, "super foods" and a growing range of dietary supplement choices, it's sometimes hard to know what to eat.
This can be particularly relevant as we get older and try to make the best choices to minimize the risk of health problems such as hypertension, obesity, type 2 diabetes and heart problems. (cardiovascular).
We now have evidence that these health problems also affect all brain functions: they increase nerve degeneration in the brain, which increases the risk of Alzheimer's disease and other brain conditions, including vascular dementia and disease. from Parkinson.
We know that a healthy diet can protect against conditions such as type 2 diabetes, obesity and heart disease. Fortunately, the evidence shows that what is good for the body is usually also for the brain.
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Oxidative stress
As we age, our metabolism becomes less efficient and is less able to get rid of the compounds generated by what is known as "oxidative stress".
Normal chemical reactions in the body can sometimes cause chemical damage or generate side products called free radicals, which in turn damage other chemicals in the body.
To neutralize these free radicals, our body relies on protective mechanisms, in the form of antioxidants or specific proteins. But as we age, these systems become less effective. When your body can no longer neutralize the damage of free radicals, it undergoes oxidative stress.
Toxic compounds generated by oxidative stress accumulate gradually, slowly damaging the brain and eventually causing symptoms of Alzheimer's disease.
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To reduce your risk, you must reduce the oxidative stress and long-term inflammation that it can cause.
The increase in physical activity is important. But here we focus on the diet, which is our main source of ANTI-oxidants.
Foods to add
You can include in your diet many foods that will have a positive influence on the health of the brain. These include fresh fruit, seafood, green leafy vegetables, legumes (including beans, lentils and peas), as well as healthy nuts and oils.
Fish
Fish is a good source of complete protein. Importantly, oily fish in particular are rich in omega-3 fatty acids.
Laboratory studies have shown that omega-3 fatty acids protect against oxidative stress and that their brain is missing in the brains of people with Alzheimer's disease.
They are essential to memory, learning and cognitive processes, and improve intestinal microbiota and function.
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The low dietary intake of omega-3 fatty acids is badociated with a faster cognitive decline and the development of preclinical Alzheimer's disease (brain changes seen several years earlier for the onset of symptoms such as "… a loss of memory).
Omega-3 fatty acids are generally lacking in Western diets, which has been badociated with decreased brain cell health and function.
The fish also provides vitamin D. This is important because a lack of vitamin D has been badociated with Alzheimer's disease, Parkinson's disease and vascular dementia (a common form of dementia caused by a decrease in blood supply to the brain following a series of small strokes).
berries
Berries are particularly rich in antioxidants such as vitamin C (strawberries), anthocyanins (blueberries, raspberries and blackberries) and resveratrol (blueberries).
In research on mouse brain cells, anthocyanins have been badociated with less toxic protein modifications related to Alzheimer's disease and decreased signs of oxidative stress and inflammation specifically related to brain cell damage. (neurons). Human studies have shown improvements in brain function and blood flow, as well as signs of reduced brain inflammation.
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Red and purple sweet potato
Longevity has been badociated with a small number of traditional diets, including that of the Japanese people of Okinawa. The basic diet of their starchy foods is purple sweet potato, rich in anthocyanins antioxidants.
Studies in mice have shown that anthocyanins in this potato protected against the effects of obesity on glycemic regulation and cognitive function, and could reduce obesity-induced brain inflammation.
Green vegetables and herbs
The traditional Mediterranean diet has also been studied for its links with longevity and the lower risk of Alzheimer's disease.
Green vegetables and herbs are an important part of this diet. These are rich sources of antioxidants, including vitamins A and C, folate, polyphenols such as apigenin and carotenoid xanthophylls (especially if they are raw). A carotenoid is an orange or red pigment that is commonly found in carrots.
From shutterstock.com
Antioxidants and anti-inflammatory chemicals found in vegetables are thought to be responsible for slowing down the development of Alzheimer's pathology, the accumulation of specific toxic proteins for brain cells.
Parsley is rich in apigenin, a powerful antioxidant. It easily crosses the barrier between the blood and the brain (unlike many drugs), reduces inflammation and oxidative stress and helps brain tissue recovery after injury.
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What is the Mediterranean diet and why is it good for you?
Beet
Beet is a rich source of antioxidants for folate and polyphenol, as well as copper and manganese. In particular, beet is rich in betalain pigments, which reduce oxidative stress and have anti-inflammatory properties.
Because of its nitrate content, beets can also increase nitric oxide levels in the body. Nitric oxide relaxes the blood vessels, which results in a drop in blood pressure, a benefit badociated with the consumption of beet juice.
A recent review of clinical studies in older adults has also highlighted the obvious benefits of nitrate-rich beet juice on the health of our heart and blood vessels.
Foods to reduce
Minimizing unhealthy foods is just as important as adding good sources of antioxidants to your diet: some foods contain damaged proteins and fats, which are major sources of oxidative stress and inflammation.
High consumption of "junk food", including sweets, soft drinks, refined carbohydrates, processed meats and fried foods, has been badociated with obesity, type 2 diabetes and cardiovascular disease .
When these conditions are all risk factors for cognitive decline and Alzheimer's disease, they must be minimized to reduce health risks and improve longevity.
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