Ten foods to help reduce the risk of dementia and Alzheimer's

  Dementia and Alzheimer's are medical conditions that are associated with impairment of the brain function. Many people experience the consequences of these conditions thus medical direct and indirect costs can be on significant rise by 2040. Daily physical and mental exercises along with a healthier diet can eliminate the frequency of brain impairment.

   Some foods that can be incorporated in the diet can enhance brain functioning.

• Green, leafy vegetables like mustard leaves, spinach, kale and collard. This group of foods is characterised for the high folate content which can decrease depression and improve cognitive functions.

• Vegetables of Cruciferae family such as cauliflower, kale, broccoli, Brussels sprouts and bok choy. Due to the folate and carotene content the levels of amino acids associated with impaired cognition are decreased. 

• Legumes and beans have magnesium, iron, folate and potassium. These components help maintain the functioning of the body' s systems and action potential in the brain cells. 

• Cherries and berries have unthocyanin which helps in protecting the brain from harm caused by free radicals. Additionally, polyphenols are found in blueberries which prevent the buildup of pathogenic proteins that are found with people with brain diseases.

• Whole grains, like kammut, quinoa and gluten free oats are complex carbohydrates that are rich in fiber and B Vitamins. Carbohydrates are converted into glucose which is the major energy source for humans. 

• Omega 3 fatty acids are great brain boosters. Omega 3 obtained through the consumption of fish, olive oil, flaxseed and omega 3 supplements. 

• Unsalted pumpkin seeds and sunflower seeds are recognized for their healthy fats, vitamin E, choline and zinc. These are useful in maintaining cognitive health.

• Squash, pumpkin, asparagus, carrots, beets and tomatoes should not be overcooked as they contain folate, iron, Vitamin A. 

• Sage, cinnamon, turmeric and cumin. Sage has strong anti inflammatory and antioxidant properties, curcumin is an anti oxidizing enzyme. Cinnamon is known to enhance cognition, regulate sugar levels in the blood and have antimicrobial properties.

•  Almonds, walnuts, cashews, hazelnuts, pecans and peanuts all contain pyridoxine, folate, magnesium and omega 3 and omega 6 fatty acids that enhance brain functioning. 

http://www.naturalnews.com/042340_Alzheimers_disease_dementia_risk_healthy_foods.html