Superfoods to Fend of Alzheimer’s disease
Alzheimer's
disease is a progressive brain disorder that gradually destroys memory and the
ability to think and reason. Recent estimates show approximately 4 million
people in the U.S. have dementia, most with Alzheimer's disease. By 2050, that
number could be as high as 16 million.
However, by making
some simple adjustments in your diet to include foods high in folate, you can
help reduce your risk. According to research, older adults whose diets were
high in folate reduced their risk of Alzheimer's disease by half compared with
those whose diets contain less than the Recommended Dietary Allowances (RDA
Folate has also
been shown to lower blood levels of homocysteine, a risk factor for heart
disease. High homocysteine levels, as well as decreased folate and vitamin B-12
levels, have also been associated with stroke and Alzheimer's disease.
A healthy, well-balanced diet is your best
option to get the folate you need. Be
sure it includes at least five servings of fresh fruits and vegetables each
day. Foods rich in folate include oranges and bananas, dark leafy green
vegetables, asparagus, broccoli, liver, and many types of beans and peas,
including lima, lentil and garbanzo, as well as fortified breads and cereals.
The antioxidants in apples could help protect the brain from
the type of damage that triggers Alzheimer's and Parkinson's disease, according
to recent research. But it’s estimated that on average Americans only eat
approximately one-seventh of an apple per day, nowhere near enough.
Blueberries are an awesome food choice as well to arm your
body to combat declining mental capacities.
It’s also imperative to choose unsaturated fats so your circulatory
system stays healthy. Healthy blood flow
and blood vessels lessen the chance of brain damage due to strokes or
compromised circulation.
Superfoods for a
Super Long Life
Recent research shows
that specific chemicals in foods -- such as sulforaphane, a phytochemical in
broccoli -- work with your genes to ratchet up your body's natural defense
systems, helping to inactivate toxins and free radicals before they can do the
damage that leads to cancer, cardiovascular disease, and even premature aging.
And the hope for the
future is to be able to tell someone what diseases or maladies they are might
be genetically predispositioned to early on, so their diets can be focused
accordingly. We’ll know which ones to
add, which ones to avoid, and be able to take a proactive role in preventing or
deterring a genetic disease. In the
meantime, many foods have been determined to pack a punch to the aging
process.
Lycopene, the pigment that makes tomatoes red, also appears
to reduce risk for cardiovascular disease, some cancers, and macular
degeneration. It’s also been associated in greater self-sufficiency in elderly
adults. While fresh tomatoes have a good hit of lycopene, the most absorbable
forms are found in cooked tomato products, such as spaghetti sauce and soup and
prepared salsas. Pink grapefruit, guava, red bell peppers, and watermelon are
also rich in lycopene.
Eating at least two cups of orange fruits like sweet
potatoes, squash and carrots boosts intake of beta-carotene, which converts to
vitamin A, essential for healthy skin and eyes, and which may also reduce the
risk of some cancers, cardiovascular disease, and osteoporosis. Lutein and
lycopene, also found in orange produce, also help reduce the risk of macular
degeneration and may protect skin from sun damage and even reduce wrinkling as
well. Mangos and cantaloupes are also beta-carotene endowed.
And if you don’t do anything else to change your diet, eat
your dark leafy greens. They have been showed to significantly reduce your risk
for heart disease and may also save your eyesight. Dietary guidelines advise at
least three cups of greens a week. Frozen or bagged is as good as fresh.
Don’t forget the mental aging process either. The
heart-healthy omega 3 fatty acids have also recently been shown to keep your
brain sharp. A recent study found that a higher intake of fatty fish
significantly reduced mental decline. If
fresh fish isn't an option, go for canned tuna, salmon, and sardines.
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