Losing weight is usually the primary goal of most diet plans, especially when it comes to detoxing and cleansing your body. But not every person on a diet is looking to lose weight. Different diet plans can achieve different results. And if you’re looking to improve your brain health and prevent alzheimer’s disease, you should consider this diet, which will help slow cognitive decline.
This progressive neurodegenerative disease (Alzheimer’s) causes memory loss and confusion and has affected more than 5 million people. Although there is no research that states that any diet will reverse Alzheimer’s, there’s plenty of evidence supporting the correlation between this dietary approach and preventing the disease.
The right diet focuses on eating more plant-based foods, less animal products, and foods high in saturated fat. The focus should be on plants, and also a higher consumption of berries and green leafy vegetables.
Eating produce rich in flavonoids, may benefit the mind tremendously. Blueberries, strawberries, and blackberries help to prevent cognitive aging in women by up to two and a half years, according to a medical study published in 2012. In addition, there’s a correlation between eating leafy green vegetables, such as spinach, collard greens, and kale in which lower oxidative stress and inflammation.
Oxidative stress occurs when antioxidant defenses are low and the body can’t fight the free radicals. This stress causes cell damage in the brain and throughout the body. This outcome has been linked with many diseases, such as Alzheimer’s and cancer.
With that in mind, below are a list of foods that you should be eating and a list of the ones you should avoid.
Foods you should be eating to improve your brain
- Leafy green vegetables: a minimum of 5-6 servings a week
- Nuts: a minimum of 4-5 servings a week
- Blueberries: a minimum of 2-3 servings a week
- Beans: a minimum of 2-3 servings a week
- Whole grains: a minimum of 2-3 servings a day (5)
- Fish: at least 1 serving a week
- Chicken or turkey: at least twice a week
- Olive oil & coconut oil as the primary oils used
- Wine: no more than 1 glass a day
Foods to Avoid to improve your brain
- Red meat: no more than 3-4 servings a week
- Butter and margarine: no more than 1 tablespoon (tbsp) daily
- Cheese: no more than 1 serving a week
- Sweets: no more than 4-5 servings a week
- Fried or fast food: no more than 1 serving a week