Pay attention to brain health and prevent dementia, please eat more of these foods

Author: Sun Taixin, Chief Physician, Beijing Electric Power Hospital

Reviewer: Fan Lei, Chief Physician, Beijing Electric Power Hospital

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Alzheimer's disease, also known as senile dementia, is a common disease in the elderly that leads to a gradual loss of memory, thinking ability, and behavior. Although there is no complete cure for dementia, some studies have shown that diet plays a vital role in preventing dementia and maintaining brain health. Here I would like to share with you some foods that are beneficial to brain function, hoping to help everyone pay more attention to their brain health and prevent the occurrence of dementia.

1. Blueberries and other berries

Blueberries and other berry fruits such as strawberries and blackberries are rich in antioxidants and have the potential to reduce inflammation, protect nerve cells and improve brain function. Studies have found that the antioxidants in these fruits can slow cognitive decline and improve memory and learning abilities. In addition, blueberries contain a variety of vitamins and minerals that are also beneficial for promoting cerebrovascular health.

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2. Fish and Omega-3 fatty acids

Fish, especially fatty fish such as salmon, eel and sardines, are a good source of omega-3 fatty acids. Studies have shown that omega-3 can improve memory and thinking skills and reduce the risk of dementia. It is recommended to eat fish at least twice a week.

3. Vegetables and Fruits

Vegetables and fruits are the basis of a balanced diet and also play an important role in preventing dementia. Colorful fruits and vegetables are rich in vitamins, minerals and antioxidants that can protect the brain from damage and help improve memory and concentration. In particular, dark green vegetables such as spinach, kale and collard greens, as well as orange or red fruits such as carrots, tomatoes and oranges, contain nutrients that are very beneficial to brain health.

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4. Nuts and vegetable oils

Nuts and vegetable oils are rich in healthy fatty acids, such as monounsaturated fatty acids and polyunsaturated fatty acids. These fatty acids help reduce the risk of cardiovascular and cerebrovascular diseases and are beneficial to brain health. Foods such as almonds, walnuts, olive oil and flaxseed oil are good choices and can be consumed in moderation every day.

5. Tea and Coffee

Studies have found that tea polyphenols in tea and caffeine in coffee have antioxidant effects that can improve cognitive function, concentration, memory and learning ability. In addition, catechins in green tea are also believed to help improve mood and relieve anxiety. However, please note that excessive caffeine intake may cause adverse effects, so drink in moderation.

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6. Vitamin E and B vitamins

Vitamin E is a powerful antioxidant that protects nerve cells from free radical damage and slows the progression of cognitive decline. Foods such as nuts, seeds, olive oil and dark green vegetables are good sources of vitamin E. In addition, B vitamins such as vitamin B12, folate and vitamin B6 are also essential for brain function. Beef, poultry, fish, beans, whole grains and leafy green vegetables are good food sources of these vitamins.

7. Low-salt and low-cholesterol diet

High salt and cholesterol intake are associated with an increased risk of cardiovascular and cerebrovascular diseases, which are closely related to the development of dementia. Therefore, controlling salt and cholesterol intake is very important for preventing dementia. The intake of processed foods, salty snacks and high-cholesterol animal products should be reduced, and fresh ingredients and low-fat foods should be chosen as much as possible.

8. Dark Chocolate

Dark chocolate is rich in antioxidants and theobromine, which can improve cardiovascular health and promote blood flow. Since the brain is one of the organs in the body that requires the most blood supply, good blood circulation is essential for brain health. Moderate consumption of dark chocolate can improve learning and memory.

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9. Magnesium-rich diet

Studies have found that magnesium can help regulate the function of key brain receptors and play an important role in learning and memory. Magnesium deficiency can lead to decreased learning and memory abilities, while adequate magnesium intake can prevent neurodegenerative diseases and cognitive decline. Green leafy vegetables, beans, nuts, and whole grains are all foods rich in magnesium, and it is recommended to eat as much as possible.

Remember, diet is only part of the equation for protecting your brain and preventing dementia. A balanced diet combined with a healthy lifestyle, such as moderate exercise, adequate sleep, and social interaction, will provide comprehensive support for your brain.

Let us work together to focus on brain health, prevent dementia, and keep wisdom forever!