JAKARTA, AYOBANDUNG.COM – Certain foods are effective in optimizing brain power and preventing cognitive decline, one of which is poultry.
Neurologist and writer Dale E Bredesen said, eating the right foods will have a positive impact on many aspects of neurological health.
Author of the book The End of Alzheimer’s Program it’s suggested to adopt a diet with a type of intake that keeps the brain constantly sharp. Here are a number of foods that he recommends, as quoted from the Prevention page, Monday (3/8/2020).
There have been many studies that have revealed that berries are very effective in increasing brain signaling abilities. The main cause is the content of antioxidants and anti-inflammatory substances in berries. Bredesen suggests eating one to two bowls of berries for a week.
2. Green vegetables
The folate content in green vegetables depress homocysteine levels thereby reducing the risk of Alzheimer’s. All good green vegetables are consumed, including broccoli and sprouts which help detoxify. Within a week, Bredesen suggested eating six servings of raw and cooked vegetables.
Beans include foods that fall into the category of good for the brain. This food is rich in fiber, which by a number of studies has been linked to improved cognition. At least, eat three servings of beans in a week. Each serving is equivalent to one or two bowls of cooked beans.
4. Whole wheat
To prevent Alzheimer’s, Bredesen suggests avoiding simple carbohydrates such as white rice or pasta. Because the type of food is associated with metabolic syndrome which can increase the risk of Alzheimer’s. Instead, choose cereal, bread, or pasta with whole wheat.
5. Poultry meat
Meat enthusiasts can replace red meat with healthier options, namely poultry such as chicken, turkey, or bird. This option is lighter and contains less saturated fat. Within a week, the ideal consumption is two or more servings, each weighing three ounces.
Compared to meat, fish contain more vitamins, as well as less cholesterol. However, pay close attention to the types of fish chosen, which should not contain high levels of mercury. One option is salmon, which is rich in omega-3 fatty acids, which reduces the risk of Alzheimer’s.
Eating five servings of beans a week, each equivalent to 1.5 ounces, will make a significant difference. Peas are rich in polyphenols which reduce the risk of dementia. As an alternative, you can also eat peanut butter smeared on bread.
8. Olive oil
Good fats in olive oil are very supportive of brain health. This type of oil is rich in monounsaturated fats that support the occurrence of ketosis (a metabolic process when the body burns fat to meet energy needs), in order to improve brain function.