Healthy diet with fish, olive oil, vegetables and avocado…not only helps reduce the risk of diabetes, high blood pressure but also can protect your brain.
Vitamin E is a powerful antioxidant helping to protect brain cells and nerves from potential threats. The researchers found that supplementing enough vitamin E in the daily diet will slow the progression of Alzheimer’s disease. For that reason, add foods rich in vitamin E and other nutrients below to have a healthy brain:
Salad combines with olive oil: Olive oil is an abundant source of vitamin E, which has the effect of protecting nerve cells. For your information, in people with Alzheimer’s disease, nerve cells in certain parts of dead can lead to cognition declining.
Salmon, mackerel, tuna and other fish are very rich in omega-3 fatty acid. They are beneficial to the heart. Docosahexaenoic acid (DHA) in these fish is of great importance for the normal functions of nerve cells. Hence, eat fish more often and consume less red meat and other forms of protein high in saturated fats to prevent artery blockage.
30g roasted sunflower seeds can meet 30% of your daily vitamin E needs. Consider sunflower seeds as a healthy snack or add them to salads to protect your brain.
Dark green leafy vegetables
Kale, spinach, broccoli are good sources of vitamin E and folate. A bowl of fresh spinach meets 15% of daily vitamin E needs, while 1/2 bowl of cooked spinach meet 25% of demand for vitamin E per day. Folate protects the brain by breaking and controling the level of the homocysteine amino acid in the blood. High levels of homocysteine can make nerve cells in the brain paralytic and increase the risk of heart disease.
According to scientists, vitamin E-rich foods such as avocado is also abundant in antioxidants, which work to reduce the risk of developing Alzheimer’s disease.
Peanuts and peanut butter
Peanuts and peanut butter is abundant in healthy fat and vitamin E which have a protective effect on the heart and brain. In addition to peanuts and peanut butter, you can choose almonds and chestnut instead.
Whole grains are an integral part of the Mediterranean diet. They are rich in fiber, the same as other fruits, vegetables, nuts, olive oil and wine. According to research by the Medical Center of Columbia University, New York, diet rich in whole grains reduces the risk of mild cognitive impairment – the prerequisite for the development of Alzheimer’s disease.
The latest research presented at the National Meeting of the American Chemical Society in Boston showed that blueberries, strawberries and acai fruit can help prevent declining cognitive ability by preserving the natural activity of brain. You can eat berries in dessert or use them in different kinds of salads or juice.