What to Eat? Part 1 - Dementia Guide
by Alma Causey
A person with dementia becomes irritable, forgetful, agitated and sometimes depressed. It is not unusual for a young woman to find her mother, who was always gentle, soft spoken and docile, transform into someone who is perpetually angry and who often uses expletives to express her frustration, and regularly makes hurtful remarks.
Although the condition can take a toll on patients and their families, little did we know that certain foods can actually prevent dementia, and in some cases even reverse its effects. These striking findings come as a result of multiple researches conducted in many locations across the world. Now we know for a fact that a heart-healthy diet is also a brain-healthy one. Unfortunately, our diets mostly consist of items that are harmful to our bodies, including alcohol, white sugars, saturated fats, processed cheeses and more. If you have a family history of dementia or are worried about it, the first thing you can do to prevent it is to become conscious about what's on your plate. And if you're not happy with what you see, then better change it soon than late. Here are the foods that help with dementia.
Grab more of that grilled fish
Eating cold water fish that are rich in Omega-3 fats, including mackerel, tuna, salmon and herring, can reduce the risk of dementia by up to 60 percent or more. Savoring these delicacies once or twice a week consistently, should do the trick.
UCLA scientists have found that people with lower Omega-3 levels have been observed to have higher brain-shrinkage, performing far worse on memory tests, than those with higher levels of omega-3.
Eat more fruits and vegetable
Any inflammation in the body results from an increased production of oxidants. Making a healthy variety of fruits and vegetables, part of your daily dementia diet means you are increasing the amount of antioxidants going into your body thereby reducing chances of inflammation. These antioxidants include vitamins A, C and beta-carotene. Vitamin C protects from brain plaque that causes dementia. Oranges, limes and lemons are a rich source. The master antioxidant known as glutathione is also very important in protecting the body against diseases and general deterioration. Sulfur-rich vegetables such as garlic, onions, parsley, cruciferous vegetables, avocados, squash and tomatoes can help provide the body with nutrients that it needs to produce glutathione. To put it simply, eat more fresh fruit and vegetables – at least six portions a day. Some of the fruits that pack the biggest nutritional punch are dark-skinned, and include blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes and cherries. Leafy greens such as spinach and kale are also a very rich source of antioxidants. The former has 15 different types of complex antioxidant compounds known as flavonoids, vitamins A, K, folic acid and iron. It is also known to slow the formation of brain plaques.
Savor beans, green peas and lentil
Beans, green peas and lentils are rich in folate, iron, magnesium and potassium which improve overall body functioning and neuron firing.
Beans and legumes contain choline – a B vitamin which acts as a neuro transmitter essential forbrain function and cognitive abilities. These foods also protect again brain shrinkage, help in maintaining low blood sugar levels and a healthy nervous system.
Visit us again next week, for Part 2 of "What to eat?"
AUTHOR BIO ABOUT ALMA CAUSEY Alma Causey is a freelancer and blog writer. She writes articles related to technology and medical. A writer by day and reader by night. Her passion is to help people in all aspect of research industry. Find her on Twitter: @Almacausey