For years, research has been ongoing to identify the foods to reverse dementia. Even though dementia currently does not have a cure, experts state that lifestyle and diet can play a significant role in preventing and even reversing pre-dementia and early dementia.
Dr. Mark Hyman, a champion of the body-mind effect, explains that the things you do to your body end up affecting the brain. Thus, the importance of healthy diet and nutrition.
Going by the fact that dementia usually begins with too much sugar in the brain, controlling blood sugar levels can help in reversing cognitive decline and dementia.
Controlling blood sugar has a lot to do with what you eat.
Let’s look at nine foods that can help to reverse dementia.
Best Foods to Reverse Dementia
1. Leafy Greens
Dark greens such as romaine, kale, and spinach are known to be rich in vitamins like K and A and brain-boosting antioxidants.
These antioxidants can help to protect the brain cells from the damage that is associated with dementia. The high-nutrition and low-calorie veggies keep the brain and other body parts in shape.
To get all the nutrients, they are best eaten raw, but you can also enjoy them roasted, baked, or steamed depending on what you prefer. You should try and eat at least one cup every day to fight off dementia.
Berries are included in the list of foods to reverse dementia because medical data and literature show that they are good for the brain. Here there is an option of consuming acai fruits, blueberries, and strawberries.
You should try and have at least two servings a week.
Several studies demonstrate the usefulness of berries for brain health. An example is one that was published in 2013, revealing that people who ate more berries experienced a slower cognitive decline as they grew older by up to 21/2 years.
3. Certain Types of Fish
Eating fish can enhance memory and boost brain health, according to the Academy of Nutrition and Dietetics. Omega 3 fatty acid, in particular present in fish, helps to maintain a fully functional brain.
Salmon, herring, sardines, and anchovies are heavy in omega 3’s.
They also contain selenium, potassium, B vitamins, and magnesium, which also help in the war against dementia.
Fish like salmon and tuna are also known to a healthy heart, which is also essential for preventing dementia and cognitive decline. It is okay to eat fish at least once or twice a week.
Beans are rich in plant protein, iron, nutrients, antioxidants, and minerals. All these are great for increasing longevity as well as reducing the risk of stroke, which is one of the risk factors for dementia.
Some scientists also state that beans help to regulate blood sugar levels and cholesterol. Researchers recommend having at least three bean servings in a week.
5. Whole Grains
Whole grains are considered to be part of foods to reverse dementia. This is because they are rich in B vitamins, protein, fiber, and carbohydrates. Some great whole grain options to consider include millet, oats, buckwheat, amaranth, teff, and sorghum.
These offer a great source of sustainable energy to the brain and they also feed the gut with good bacteria. The MIND diet advises people to consume whole grains three times every day.
SF Gate reveals that consuming nuts regularly can improve cognitive function considerably while giving you a “younger brain” at the same time. Nuts such as pistachios, almonds, macadamias, and walnuts come highly recommended if you want to reap the benefits.
The healthy fats and protein present in some nuts help to enhance memory, reverse age-related cognitive decline, and prevent inflammation that damages the brain. Try and eat nuts about five times every week.
7. Sweet Potatoes
Sweet potatoes are a great addition on the list of foods to reverse dementia. The tasty potatoes are loaded with minerals, fiber, phytonutrients, and vitamins C and A, which are beneficial to the brain.
The potatoes have the ability to regular sugar levels in the blood and they also have anti-inflammatory effects. You can have these 2 times minimum a week.
Including various seeds like pumpkin seeds, flax and linseeds in your diet can also help to keep dementia at bay. Such seeds are a great snack option that you can take in between meals.
The seeds are good sources for vitamin E and an array of brain-boosting minerals.
Linseeds, in particular, offer the body plant-based omega 3 fatty acids, which help to reduce cholesterol levels and decrease inflammation.
They also have chemical compounds that protect blood vessels from inflammatory damage. Aim at snacking on the seeds daily.
9. Healthy Fats
When talking about foods to reverse dementia, it is also essential to include healthy fats that make the brain happy. These include extra-virgin olive oil, coconut oil, and omega 3 fats.
Fats from nuts, seeds, and avocados are also recommended. You can use these as your main cooking oil or as a dressing for your salads.
Eating healthy foods comes with tonnes of benefits like reducing the odds of developing dementia.
Making mindful food choices where you include brain-friendly foods like the ones above might be the solution to both preventing and reversing dementia.
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