- Alzheimer’s disease: 1.6 million people in Germany suffer from dementia
- Food can reduce risk: Particular nutrient are important for the brain
- One healthy eating makes the difference: fruit, vegetables – but also a glass of red wine
In Germany, around 1.6 million people of dementia, most of them due to Alzheimer. The forecasts see an upward trend. At a conference of the Alzheimer’s Association, the number of diseases was estimated at around 150 million in 2050 – three times as many as in the current situation. But with the right one combination of nutrients should it be possible to counteract the brain disorder.
Reduce risk of dementia: These nutrients are particularly important for your brain
In Alzheimer’s research, it is assumed that a targeted and conscious nutrition has a strong influence on the development of our brain. A particular recipe, which helps against dementia, of course, does not exist. However, certain foods can prevention help.
Although our brain makes up only a fraction of our body weight, it accounts for about 20 percent of our energy needs. the ideal diet, to reduce the risk of dementia consists of various components.
Nutrient combination to prevent dementia:
- Secondary plant substances: Die polyphenols ensure better blood flow in the brain and are intended to counteract dementia
- Vitamin C and E: a high dosage of these antioxidant vitamins is said to reduce the risk of Alzheimer’s
- B group “nerve” vitamins, specifically B6, B12 and folic acid (B9): A deficiency of these vitamins is associated with memory disorders and an early stage of Alzheimer’s dementia
- Omega-3 fatty acids: The fatty acids are said to have a positive effect on the brain and improve memory and everyday skills
New techniques in research: detecting dementia 20 years in advance
For a long time in the field of dementia researched. New techniques say it’s possible to detect the disease 20 years before it breaks out. Other studies believe that dementia can be read from the eyes. the new methods are controversial.
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Die Warning signals are clearly and scientifically proven. Here you will find a list of all the signs of dementia and influencing factors.
This Vitamins, nutrients and food can reduce your risk of dementia:
1. Polyphenols (plant substances): Tea, coffee and vegetables help against dementia
In addition to the water that we should drink enough of every day, we should also have two to three cups Coffee, black or green tea come. The polyphenols it contains stimulate the blood flow of the brain. The phytochemical is also in red wine contain. Here, too, a glass in the evening is fine.
It is obvious – the secondary plant substances are also included vegetables. Since secondary plant substances bring the color to the vegetables, it is advisable to eat colorful food in order to get a bit of everything. As for the amount: The German Society for Nutrition (DGE) recommends three servings of vegetables a day. One serving (400 grams) is about the amount of vegetables that fits in the palm of your hand. Aside from the few calories, vegetables are high in polyphenols and the brain-friendly folic acid.
3. Vitamin C: Dark berries are said to protect against Alzheimer’s
Vitamin C reduces plaque formation in our vessels, which is considered a risk factor for dementia. Fresh fruit should be included in every diet. Here, too, the German Society for Nutrition (DGE) recommends that two meals of 250 grams each are best.
A lot of Vitamin C according to the DGE, for example, contain Sanddornberries (juice), bell peppers, blackcurrants and parsley (all provide over 100 milligrams per 100 grams of vitamin C). However, kale, broccoli, Brussels sprouts, lemon, kiwi and lychee also work.
4. B-group “nerve” vitamins: Beans, peas and lentils help the brain cells
Legumes contain plenty of natural ones B vitamins, folic acid and polyphenols for the brain. B vitamins are healthy and stimulate communication between cells and each other. They increase the performance of the brain and protect against memory disorders.
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As an alternative to beans, peas, lentils and the like, tofu schnitzel, falafel or hummus can also be used. The vitamins are also included here.
5. Whole grain: Reduce the risk of dementia with the brain food par excellence
Whole grain products contain a lot of dietary fiber. The complex carbohydrates help blood sugar levels to keep constant and thereby the ability to concentrate to increase. The amino acids it contains, such as methionine, have also proven to be particularly valuable for healthy brain function.
6. Omega-3 fatty acids: Oil for a fit brain – reduce the risk of dementia
Omega-3 fatty acids are among the “good fats”. They are said to protect against cardiovascular disease and improve metabolism. But the fats are also supposed to help against dementia. Omega 3 increases performance of the brain and helps us with our daily routines. Top omega-3 suppliers include flaxseed oil, chia seeds, and walnuts. You can find a detailed list of ten healthy foods that contain a lot of unsaturated fatty acids here.
All of the foods mentioned can be made into wonderful ones recipes combine and thus contribute in a delicious way to reducing the risk of dementia. So you can do something for your physical and mental fitness at the same time.
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