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TOP 8 Foods to Prevent Alzheimer’s
Leafy Green Veggies
Spinach and Nut Patties
Without doubt, vegetables, particularly leafy green vegetables (kale, cabbage, broccoli, broccolini, etc.) should be part of your diet. We recommend eating at least one portion (1/2 – 1 cup, depending on the food) of leafy green vegetables every day. They’re a good source of several vitamins and minerals, specifically the B vitamin folate, which is important for red blood-cell health, among other things.
Why not try these Spinach and Nut Patties? They’re a fun way to include more green vegetables into your diet 🙂
Berries
We often hear blueberries being talked about, by, among others, Dr. Richard Béliveau, but all berries contain an impressive amount of antioxidants, vitamins and minerals. In the top spots, blueberries (of course!), cranberries, raspberries, blackberries, strawberries and cherries, but also all the lesser-known wild berries like blackcurrants, bilberries, sea buckthorn berry, lingonberry and sour cherries.
Berries don’t just make a fabulous dessert, they can also be included in your main meal, like in the Mixed Greens and Strawberry Salad, Duck Cutlet in a Raspberry Sauce, or Fruit and Couscous Salad.
Fish
Fish in general is a good source of protein. Oily fish (salmon, mackerel, etc.) also contains omega-3’s, beneficial for brain health.
Worried about heavy metal contamination? Go for small fish, lower in the food chain, which will be less contaminated. Because big fish eat (for the most part) the smaller fish, contamination increases as you go up the food chain.
Do you need to be worried?
It doesn’t seem so. The benefits of eating fish are significantly greater than the risks associated with it.
Other interesting fact, according to a study by the University of Laval, Quebec, the protein contained in cod may have positive effects for pre-diabetics. Another good reason to eat fish! Try our White Fish with Lentils.
Pulses
Lentil Paté
Pulses made the headlines in 2016 by being the United Nations’ (UN) star of the year for food and agriculture. In fact, 2016 was the International Year of Pulses. Not eating enough pulses and legumes had already been associated with cognitive decline by a Chinese study. Even if the proof isn’t indisputable in terms of prevention of cognitive decline, there are many other reasons to add them to your diet.
Try the following recipes to familiarise yourself with pulses:
- Super-Quick Lentil Salad
- Tuscan Soup of Bean and Spelt
- Lentil Pâté
- Quick Vegetable and Chickpea Ratatouille
And that ends my Top 8 Foods to Eat to Prevent Alzheimer’s. To make sure you’re eating the right amount, try our meal plans to prevent Alzheimer’s disease.
References
- Ouellet, V., Marois, J., Weisnagel, S.J. and Jacques, H. (november 2007). Dietary Cod Protein Improves Insulin Sensitivity in Insulin-Resistant Men and Women. Diabetes Care, 30(11) 2816-2821. DOI: 10.2337/dc07-0273
- Chen, X., Huang, Y., Cheng, H.G. (February 10th, 2012). Lower intake of vegetables and legumes associated with cognitive decline among illiterate elderly Chinese: A 3-year cohort study. The Journal of nutrition, health & aging, 16 (6) 549-552. DOI: 10.1007/s12603-012-0023-2
Author
Member of the Quebec College of Dietitians (ODNQ) and Dietitians of Canada,Jef graduated from McGill University in December 2014. Recently graduated and passionate about culinary arts, Jef poses a simple, effective and practical look at daily meal planning. With this in mind, she works in conjunction with the mission of SOSCuisine...
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