A diet rich in antioxidants, omega-3 and B vitamins may help prevent Alzheimer's disease. Here are some nutritional tips to keep your brain young.
Alzheimer's disease is on the rise in Canada and around the world. As the population ages, by 2030, the number of people affected will double to 1.4 million in Canada. Fortunately, the progression of this neurodegenerative disease can be halted by adopting good eating habits.
"The latest scientific studies show that 30 to 50% of Alzheimer's cases can be prevented if we adopt good lifestyle habits, including a better diet," says Cinzia Cuneo, co-founder of SOSCuisine.com and author of the book Better Eating to Prevent Alzheimer's.
Indeed, contrary to what one might think, the hereditary form of the disease is very rare. It accounts for less than 5% of all Alzheimer's cases. Almost half of the cases are attributed to modifiable risk factors such as diabetes, high blood pressure, obesity, smoking, depression, cognitive inactivity and physical inactivity.
So eating better helps prevent Alzheimer's because it reduces our risk of developing high blood pressure, obesity and diabetes. But promoting certain nutrients in our daily lives also helps keep our brains young and healthy for as long as possible.
Key nutrients to keep the brain young
Antioxidants:
Our brains are very energy consuming. "As it consumes a lot of energy to function, that is 20% of what we eat, it also generates a lot of free radicals. These substances accelerate the aging of our cells, including those in the brain," says Cinzia Cuneo. To counter this effect, it is essential to eat foods with antioxidant powers. That is to say fruits and vegetables rich in vitamins A and C and belonging to the family of carotenoids and flavonoids. These include red, yellow and orange fruits and vegetables (carrot, pineapple, cantaloupe, beetroot, pepper), berries (strawberry, raspberry, blueberry) and green vegetables (asparagus, broccoli, cabbage, courgette, watercress).
Omega-3s:
The brain, which is one of the fattest organs in the human body, also needs good fats to function well. Omega-3 fats are essential to protect our neurons and ensure a good flow of information in the brain. "Fatty fish such as salmon, trout, herring, mackerel and sardines are the best source," says Cuneo. Several observational studies have concluded that the risk of dementia such as Alzheimer's is less common in populations that consume large amounts of fatty fish. Plant sources of omega-3 include canola oil, flax, hemp and chia seeds. However, it is omega-3 in the form of LPOAs, not as DHA like marine sources. Since ALA is less effective, vegetarians may turn to algae-based DHA supplements.
Vitamins B, D and K:
B vitamins, present in offal, poultry, meat, legumes and whole grains, ensure our learning and memorization functions. It seems that a lack of vitamins in this group can affect our intellectual faculties. Studies have also shown that vitamin D and K deficiencies (found mainly in leafy green vegetables) may be associated with decreased cognitive function.
Good habits to develop
You don't need to count and analyze the nutrients on your plate to keep your brain alert. Cinzia Cuneo recommends adopting a few simple healthy eating habits every day to prevent Alzheimer's disease:
Plates filled with colourful fruits and vegetables are prepared to make sure you eat enough vitamins and antioxidants.
We eat at least one green vegetable every day.
We're making room for berries.
Whole grains are preferred.
We think every day about putting legumes, nuts or seeds on the menu.
We promote good fats by eating fatty fish at least twice a week and we use olive or canola oil to season our dishes.
Poultry and lean meat are preferred.
We eat pastries and sweets only occasionally.
The good news is that these good habits also help prevent cardiovascular disease and some cancers.
