Brussels sprouts are rich in vitamin C. This helps, among other things, to reduce the risk of dementia. © Christin Klose/dpa-tmn
People’s fear of dementia is great. With the right diet you can effectively protect your own brain health. These five foods should be on your menu regularly.
Fulda – Around 1.8 million people in Germany suffer from dementia, including an increasing number of younger people. Most of them are affected by Alzheimer’s disease. According to the German Alzheimer’s Society, on average around 900 new cases occur every day.
These five foods can help reduce the risk of dementia
The diagnosis often changes everything for those affected and their families. Many people are understandably afraid of developing Alzheimer’s, the most common form of dementia. Especially in view of the fact that to date there are only a few or very limited treatment options.
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This makes it all the more important to know how you can prevent later illness at a young age. Here’s the good news: In addition to a generally healthy lifestyle, there are several foods, nutrients and vitamins that you can use to promote your brain health in the long term. That reports 24vita.de.
1. Plant substances from coffee, tea and vegetables: Coffee, black and green tea contain polyphenols (plant substances). These stimulate blood circulation in the brain. For the optimal effect, you should drink two to three cups of it every day in addition to enough water.
Vegetables also contain secondary plant substances. They give it its color. In order to get a bit of everything, it is important to eat as colorfully as possible. According to the Federal Center for Nutrition, it is known that the risk of mental decline and Alzheimer’s disease decreases if plenty of carotenoids are consumed in the diet.
These plant substances are found primarily in colorful vegetables such as kale, spinach, corn and peppers, but also in carrots, tomatoes and pumpkin. The German Nutrition Society (DGE) recommends three portions (400 grams each) of vegetables per day for a healthy diet.
2. B-Vitamine: B vitamins support, among other things, the communication between cells and with each other. They increase the performance of the brain and protect against memory disorders. Foods such as beans, peas and lentils are rich in B vitamins and should therefore be eaten regularly. But falafel, hummus or tofu schnitzel can also score points with high vitamin B values.
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3. Omega-3 fatty acids: The healthy omega-3 fatty acids not only protect against cardiovascular diseases, but also increase brain performance and can prevent dementia. According to the information portal “Alzheimer Deutschland”, studies show that omega-3 fatty acids can reduce the risk of dementia and cognitive decline by up to 20 percent. Perfect suppliers of high-quality fats are linseed oil, chia seeds and walnuts.
4. Foods with Vitamin C: The formation of plaque in the blood vessels is considered a risk factor for dementia. To reduce them, we need enough vitamin C. That’s why fresh fruit should be on the menu every day.
The DGE recommends two portions (250 grams each) per day. For example, dark berries such as black currants, but also peppers, kale, broccoli, Brussels sprouts, kiwi and lemons are rich in vitamin C. The latter is a true all-rounder, including when it comes to losing weight.
Amino acids in whole grain products support brain function
5. Whole Grains: They are rich in fiber and help keep blood sugar levels stable. This increases the ability to concentrate. The amino acids contained in whole grain products also support brain function, emphasized 24vita.de.
Products made from wholemeal flour are always a good choice and should be on the menu regularly. In general, a balanced, healthy diet offers many advantages. It can reduce the risk of many other diseases and protect against obesity. Increased belly fat in particular poses dangers and can be permanently reduced with a few tips.
You can find further articles on the topic of health and weight loss in our advice section.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.
