10 foods to prevent dementia and Alzheimer’s. How would you like to prevent the two most dreadful aging diseases known to man by eating the right foods? In this article, you will learn the type of foods to eat not to have dementia or Alzheimer’s as you age.
What Is Dementia?
Dementia is a syndrome that involves memory loss reduced cognition and altered behavior. It generally affects mental abilities and could be severe enough to affect daily lives. The most common cause of this is Alzheimer’s disease which is a progressive brain disorder.
Although age and genetics can make you more prone to these conditions there are some things you can do to lower the risk of developing them. To prevent dementia and Alzheimer’s disease the best thing you can do is to ensure that you consume enough choline.
The NIH recommends that adult males consume at least 550 milligrams of choline per day while the requirement is only 425 milligrams per day for females.
But why is choline so important?
Choline is a nutrient that is essential to brain health. According to a study published by the American journal of clinical nutrition in 2019 increasing your intake of dietary choline puts you at lower risk of cognitive decline.
Additionally, a 2019 study led by researchers from Arizona state university had the same conclusion about choline’s role in preventing Alzheimer’s disease. Knowing all this here are the top 10 foods to prevent dementia and Alzheimer’s disease.
1. Beef Liver
A typical slice of beef liver contains as much as 355.5 milligrams of choline. That is already 65 of the daily choline requirements for males and as much as 84 for females. The best way to have this is to pan-fry a slice in olive oil.
2. Eastern Oysters
A single 12-ounce can of eastern oysters contains as much as 220.3 milligrams of choline that is the equivalent of 40 percent of the daily requirement for males and 52 for females. An excellent way to enjoy this is to add it to a steaming bowl of creamy chowder.
3. Chicken Breast
A 6-ounce portion of lean chicken breast contains 198.9 milligrams of choline that is 47 for females’ daily choline requirement and 36 for males. Chicken breast is incredibly versatile but one of the most popular ways to prepare it is to roast it in the oven with some herbs.
4. Chicken Leg
Although not as rich in choline as chicken breast the chicken leg will also help prevent dementia and Alzheimer’s because it contains about 180.6 milligrams of choline per leg. Consuming a leg with skin is already 42 of the woman’s daily requirements and 33 for that of men.
A delicious way to have this is to baste it in soy sauce and bake it in the oven
The choline content varies slightly between salmon pieces for example there are 153.9 milligrams of choline in a six-ounce serving of farmed Atlantic salmon. While there are as many as 191.4 milligrams in the same serving of sockeye salmon. But even wild coho salmon will support brain health with 122.4 milligrams of choline.
No matter the species salmon can give you at least 22 to 29 of your daily choline requirements.
6. Pork Chops
The choline content of pork chops varies depending on how much fat is included. Lean pork chops have less choline than those with fat. While a six-ounce lean chop contains 152.8 milligrams of choline the same serving of pork chop with fat will have a choline content of 167.7 milligrams.
No matter your preference you would at least get 36 percent of your daily choline needs if you are a woman and 28 if you are a man.
A single filet of Atlantic cod typically contains 150.7 milligrams of choline. That is 35 percent of the daily choline requirements for women and 27 percent for men. Among the best ways to enjoy this fish for optimum brain health is to coat it in olive oil and bake it with cherry tomatoes and lemon slices.
Eggs are one of the most choline-dense foods a single egg typically contains about 146.9 milligrams of choline. That is 27 of the daily choline requirements for men and 35 percent for women.
Because too much heat degrades the choline and eggs your best option is to consume them soft-boiled.
9. Lean Ground Beef
No matter how lean ground beef is prepared it is a delicious and excellent source of choline. For example, consuming six-ounce patties made of 97 lean ground beef will give you about 146.2 milligrams of choline.
That is about 34 of the daily requirements of females in 27 of males.
10. Roasted Ham
A cup of the typical roasted ham contains 136.5 milligrams of choline that is about 32 percent of the daily requirements for females and 25 percent for males. Among the best ways to prepare this for the maximum brain, support is to add it to scrambled eggs for an even higher choline consumption.
Whether or not you have a family history of dementia and Alzheimer’s disease it would be helpful to include these choline-rich foods in your diet. Doing so will help support optimal brain health and reduce your cognitive decline risk as you grow older.