In recent years, there is growing evidence neurodegenerative diseases such as Alzheimer's and Parkinson's disease are related to inflammation and free radical activity. Although the cause of neurodegeneration is multifactorial, nutrition can play a major role in reducing inflammation and oxidative stress to preserve brain function.
Omega-3 Fats
Docosahexanoic acid (DHA), a type of omega-3 fat, is the most concentrated source of polyunsaturated fat in the brain. Observational studies have found that lower DHA levels are associated with an increased risk of Alzheimer's disease. The best sources of DHA are from salmon, rainbow trout, sardines, mackerel (not king) and anchovies.
Phytochemicals
Many phytochemicals are powerful antioxidants. Because phytochemicals give fruits and vegetables their rich color, incorporating as much color into your diet such as red apples, green broccoli and red strawberries will help your body ward off free radicals.
Vitamins
The antioxidant vitamins such as vitamins C and E have been linked to a reduced risk of developing Alzheimer's disease. High serum levels of beta-carotene have been associated an 89 percent reduction in risk of cognitive decline in some individuals.
Mediterranean Diet
Results from a study in 2006 suggest adherence to the Mediterranean diet had a 40 percent lower relative risk of developing Alzheimer's disease. The Mediterranean diet is characterized by high intakes of fruits, vegetables, legumes, whole grains, nuts (especially walnuts), fish and a high monounsaturated-to-saturated fat ratio.
Curcumin
Curcumin is the compound found in curry powder that gives it the bright-yellow color. Curcumin appears to slow the formation of plaque deposits that causes Alzheimer's disease.
Foods to Avoid
Foods that contribute to brain inflammation and free radical production will accelerate aging of the brain. These include saturated fats, trans fats and foods that are being cooked in high temperatures (fried and grilled foods).
References
- Scarmeas N et al., Mediterranean diet and risk for Alzheimer's disease. Ann Neurol, 2006;59:912
