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Mind
Your Mind - Keep a Health Brain!
 Foods that are
thought to reduce the risk of heart disease and stroke and that have
been researched for their benefits to brain health are as follows:
HDL (or 'good') cholesterol foods
'Good' cholesterol may help protect brain cells and can be found in
the following foods:
Fish
Fish is a
good source of beneficial omega-3 fats and fatty acids. Some
research has suggested that consuming fish once or twice a week (in
particular oily fish such as salmon, herring, sardines, mackerel and
tuna) may reduce the risk of developing Alzheimer's disease.
Fatty acids in fish provide vascular protection and may reduce
inflammation in the brain. They may also have a specific role in
both brain development and regeneration of nerve cells. Research is
continuing into how this works. There is currently no evidence to
support a high omega-3 diet or use of omega-3 supplements for
reducing the risk of dementia.
Antioxidants
Antioxidants mop up destructive chemical molecules in the body know
as free radicals, which result from our body's use of oxygen to
generate energy. Free radicals may be one of the causes of brain
cell death in Alzheimer's disease.
Some studies looking at whether antioxidants protect against
Alzheimer's disease show that Vitamin C and Vitamin E might be
protective, however this finding is not yet conclusive. Foods that
are rich in Vitamin C include citrus fruits, berries and vegetables.
Foods rich in Vitamin E include berries, vegetable oil, lettuce,
broccoli and cauliflower.
Fruits and vegetables are good sources of antioxidants. The highest
concentrations are found in the most deeply or brightly coloured
fruits and vegetables. Antioxidants are also found in whole grains,
tea (especially green tea) and red wine (limited to 1-2 standard
drinks a day with 2 alcohol free days per week).
Many foods contain antioxidants and it is worth considering how to
incorporate these foods into a normal, healthy diet. Foods rich in
antioxidants (in order from the richest down) are:
prunes (dried plums)
raisins (dried grapes)
blueberries
other berries
spinach
brussel sprouts
plums
broccoli
beetroot
avocados
oranges
red grapes
red capsicums
cherries
kiwifruit
onions
corn
eggplant
Drinks rich in antioxidants:
tea
green tea
red wine (no more than 1-2 glasses a day)
Alcohol
Light to moderate consumption of alcohol has been linked to a lower
risk of dementia. The benefits of alcohol may be due to its
favourable effects on the cardiovascular system, although there may
be other mechanisms.
There is insufficient evidence, however, to promote alcohol
consumption to non-drinkers as a means of reducing dementia risk.
Excessive alcohol consumption poses a significant health hazard.
- Source: Alzheimer's Australia. This information provides a general
summary only of the subject matter covered. Any person with
dementia, their families or carers should seek professional advice
about the specific case. Alzheimer's Australia is not liable for any
error or omission in this information, even if negligent.
Part 3
Part 1
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