6 Food That May Lower Your Risk Of Alzheimer's
Although Alzheimer's remains among the most mysterious diseases, there is some evidence that certain lifestyle factors can lessen the risks of developing it. Foods that are high in omega-3 acids, for instance, may play a significant role in decreasing the chances that you'll develop Alzheimer's. Fortunately, these foods are all delicious, offer substantial nutritional benefits, and exist in abundance in our food supply. Following are six of them.
Fresh salmon can be prepared by grilling, pan-frying, or baking and makes a wonderful dinner when served with a simple spinach salad. Canned salmon provides an excellent choice for those who want a quick, nutritious sandwich or salad -- just use it in the exact same way that you would canned tuna. It can also be combined with milk, corn meal, and spices such as thyme and dill to create a filling chowder. One of the main benefits of ocean-caught salmon over tuna is that salmon contains very little mercury.
Olive oil is another great source of omega-3 fatty acids. Like salmon, it can be used in a variety of ways. It makes an excellent oil for pan frying, and it can also be tossed in salads. You can also use olive oil to create marinades for meat or fish, drizzle it over pasta dishes as a finishing touch, and use it in place of butter on toast and bread. When mixes with minced garlic and herbs such as thyme and sage, it makes an excellent dipping sauce.
Walnuts are another dietary staple that contains high amounts of omega-3 fatty acids. They can be stirred into oatmeal or other whole-grain cereals, included in bread, muffin, or cookie dough, or simply eaten plain as a between-meal snack. Oats are also rich in omega-3 fatty acids, so you'll get an even better start on the day by adding a few walnuts to oatmeal. Walnuts are also frequently used as toppings on pasta dishes, mixed with yogurt, and used as an ingredient in a wide variety of salads. Apples and walnuts are a natural pairing that works well in salads.
Flax seed is another versatile food choice that provides omega-3 fatty acids. Like walnuts, flax seed can be used in hot cereal, in yogurt, sprinkled over pasta, and included as a salad ingredient. Flax seed can also be used to create breading for chicken or fish dishes and are easily blended into breakfast smoothies. You can use flax seeds in virtually any kind of soup, mix them into mashed potatoes, and include them in pancake batter.
Eggs that come from chickens that have been fed a diet that contains ingredients such as flax seeds are also a good choice for those wishing to add more omega-3 fatty acids to their diets. However, shop carefully when purchasing eggs -- standard grocery store eggs are not the best choice for those seeking ways to gain more omega-3s. Look for omega-3 enriched eggs. If you don't care to start your day by eating eggs for breakfast, you can use them in many other ways, such as crumbling them into salads and using them as sandwich ingredients.
Another great source of omega-3 fatty acids, peanut butter is another versatile food item that can be used in too many ways to list. You can make cookies with it, use it in certain soups, enjoy it as a dip for crunchy vegetables such as celery and carrots, and smooth it on a slice of whole-grain toast, English muffin, or bagel.
Other foods that are thought to play a role in promoting good brain health such as those that contain flavanoids, such as blueberries, cranberries, kale, peas, spinach, and onions.