With the continuous development of scientific research, more and more foods have been shown to help prevent or even reverse the progression of early dementia. Although there is currently no cure for dementia, experts agree that lifestyle and eating habits play a crucial role in the prevention and reversal of dementia.
First of all, controlling blood sugar levels makes a big difference in the fight against dementia, and a lot depends on your dietary choices. Leafy greens such as lettuce, kale, and spinach are rich in vitamins K, A, and antioxidants, which are effective in protecting brain cells from dementia-related damage. These low-calorie, high-nutrient vegetables are not only beneficial for brain health, but also for the normal functioning of the whole body. In order to make the most of the nutrients in it, it is recommended to eat a raw food at least about 125g per day to fight off the threat of dementia.
Secondly, berry fruits are included in the list of anti-dementia foods due to their rich nutritional value. Whether it's acai, blueberries, or strawberries, they all contain ingredients that are good for the brain. Several studies have proven that regular intake of berries can slow down the progression of cognitive decline. For example, a 2013 study showed that people who consumed more berries for a long time had a slower rate of cognitive decline in old age, which could be delayed by up to two and a half years.
Third, certain fish are also a powerful weapon in the fight against dementia. According to the Institute of Nutrition and Dietetics, fish can help enhance memory and promote brain health, especially the Omega-3 fatty acids it contains, which are essential for keeping the brain functioning efficiently. Fish such as salmon, herring, sardines and anchovies are rich in omega-3 fatty acids, as well as elements such as selenium, potassium, B vitamins and magnesium, which also help fight dementia. Eating fish, such as salmon and tuna, at least once or twice a week not only nourishes the brain, but also supports heart health, which is also essential to prevent the onset of dementia.
Fourth, legumes are rich in plant protein, iron, many nutrients, antioxidants and minerals, which are beneficial for longer life and lower the risk of stroke, which is one of the important risk factors for dementia. Some scientists also believe that legumes help regulate blood sugar and cholesterol levels. Studies recommend consuming at least three servings of soy products per week.
Fifth, whole grains, as a member of the anti-dementia food, are rich in B vitamins, protein, fiber, and carbohydrates. Millet, oats, buckwheat, amaranth, moss bran, and sorghum are all good whole grain options. They provide a long-lasting source of energy for the brain while benefiting the health of the gut microbiota. The MIND diet recommends wholegrain three times a day.
Sixth, nuts are a great way to improve cognitive function, and regular intake of nuts such as pistachios, almonds, macadamia nuts and walnuts can keep the brain young and energetic. The healthy fats and proteins in nuts can help boost memory, reverse age-related cognitive decline, and fight off brain-damaging inflammatory responses. It is recommended to consume 30-40g of nuts about five times a week.
Seventh, sweet potatoes are a great anti-dementia product because of their rich minerals, fiber, phytonutrients and vitamins C and A. Sweet potatoes have anti-blood sugar and anti-inflammatory effects and should be consumed at least twice a week.
Eighth, seed foods such as pumpkin seeds, flax seeds and perilla seeds can also help keep dementia away. These seeds are suitable as a snack between meals. They are rich in vitamin E as well as a range of minerals that are beneficial for the brain. Flaxseeds, in particular, contain plant-derived omega-3 fatty acids that help lower cholesterol levels and reduce inflammation. They also contain some chemicals that protect blood vessels from inflammation. The goal is to consume these seeds in moderation every day.
Finally, when it comes to anti-dementia foods, it's important to ignore healthy fats that make your brain happy, such as extra virgin olive oil, coconut oil, and omega-3 fatty acids. Fats from nuts, seeds, and avocados are also recommended for use as a primary cooking oil or as a substitute for salad dressings.
In conclusion, choosing brain-friendly foods such as the ones mentioned above may be the key to preventing and reversing dementia on the road to dementia. Develop the habit of eating scientifically and enjoy delicious food while harvesting a healthy brain.