The Global Council on Brain Health released their 2018 report on diet and brain health. Some of the recommended foods may not surprise you. A few of the recommendations might.
Brain health is important. With the number of Alzheimer’s patients steadily increasing, a diet to help the brain stay healthy is essential. Here are the foods doctors say people need to focus on to maintain brain health.
Berries
Fresh berries are something people should eat each day. Blueberries and strawberries are two of those that most experts say are especially beneficial. Any berries are good, however. The key is to eat the entire berry. You don’t just want to drink the juice that has the small seeds removed.
A quick and easy way to add berries to your daily diet is by turning them into a smoothie. Buy frozen berries and blend them with some almond milk. You can add flax seeds or chia seeds for an additional boost of fatty acids.
Fish and Seafood
Fish high in fatty acids like sardines, salmon, and mackerel are good choices. Watch mercury content on some fish. Aim for at least one meal of fish each week. Make sure that fish is not fried. If you need ideas on what to make, try blackened red snapper or salmon steamed with fresh lemon and dill.
Leafy Green Vegetables
Spinach, kale, and collard greens are three of the leafy green vegetables to focus on. While any vegetable is beneficial, leafy green vegetables seem to be best for brain health. While it’s best to have them raw, some feel the risk of E coli and other bacteria isn’t worth it. Steaming the greens may be a more ideal option.
Nuts
Nuts are high in calories and fats, but they do help the brain. When you eat nuts, make sure you’re sticking to the proper serving size. You can add nuts to vegetables and salads for extra crunch. Ground nuts are also a tasty alternative to bread crumbs on baked fish or poultry.
Oils and Fats
Some fats are bad for you and should be used in moderation. Butter is one of them. Instead, stick to healthy fats like walnut oil, extra virgin olive oil, and avocado oil.
Try not to use oils for frying. Fried foods are not recommended. Instead, toss steamed or raw vegetables in fresh herbs and a small amount of one of the healthy oils. Instead of having butter on whole grain rolls or bread, dip them in garlic infused extra virgin olive oil.
Discuss the benefits of these foods with the person who prepares your parent’s meals. If your mom or dad hate to cook, caregivers can step in to help. Instead of seeing your parents eat high sodium, high fat packaged or prepared foods, caregivers cook from scratch. Learn more by contacting a senior care agency.
Source:
https://www.aarp.org/content/dam/aarp/health/brain_health/2018/01/gcbh-recommendations-on-nourishing-your-brain-health.doi.10.26419%252Fpia.00019.001.pdf
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