What should be eaten at the three main meals to reduce the risk of Alzheimer's?

Researchers, based on the results of various studies, have revealed what we should eat for breakfast, lunch and dinner to reduce the risk of Alzheimer's disease.

A study found that adhering to a Mediterranean diet or a traditional Chinese, Japanese or Indian diet can reduce the likelihood of developing this “memory theft” condition.

American researchers found that prioritizing plant foods and fish over meat and fats (most common in the Western diet) helps reduce risks.

Green leafy vegetables, colorful fruits and vegetables, legumes such as beans and nuts, omega-3 fatty acids, and whole grains help protect against this condition.

The researchers said you should also try to reduce the amount of ultra-processed foods you eat if you want to reduce your risk of developing Alzheimer's disease.

Dr. Edward Giovannucci, from Harvard University, noted that "physical inactivity and obesity also contribute to increased risk."

In addition, dietary and lifestyle patterns associated with higher risk of Alzheimer's disease are known to influence the constellation of mechanisms thought to increase risk, including inflammation, insulin resistance, and oxidative stress, among others.

"While more research is needed to better understand the mechanisms, diet and lifestyle factors associated with diabetes, cardiovascular disease, and some cancers are likely to influence the risk of developing Alzheimer's disease," Giovannucci continued.

Alzheimer's disease is known as the most common form of dementia, and is thought to be caused by the buildup of proteins in the brain, including tau and amyloid.

There is currently no cure for this disease, although there are three promising drugs to slow its progression currently in trials.

Previous research has shown that diets, such as the Mediterranean diet, which emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds, can help reduce risk.

In the latest study published in the journal Alzheimer's Disease, researchers analyzed data from other studies to determine which foods increase the risk and which help protect against the condition.

They found that eating more saturated fats, red meat, such as hamburgers and barbecue, processed meats, such as sausages, and ultra-processed foods increases the risk of developing Alzheimer's disease.

The results also revealed that blackberries and yellow, orange, red, purple and blue vegetables increase antioxidant levels, which helps protect against disease.

The researchers said that caffeic acid found in coffee also helps improve memory, while omega-3 and vitamin D found in fish also help protect the brain and reduce amyloid accumulation.

Meanwhile, researchers found that eating more garlic, beans, almonds, hazelnuts, walnuts, olive oil, pepper, soy products, cinnamon, ginger, saffron, turmeric and leafy green vegetables also helps.

So, what should you eat for breakfast, lunch and dinner to reduce your risk of developing Alzheimer's disease?

the breakfast

According to the study, starting your day with coffee is a good idea if you want to protect against dementia.

Caffeic acid is one of the three active ingredients in the drink, and it has been proven to help reduce the amounts of tau proteins in the body.

An omelet with peppers, spinach, and tomatoes can also boost levels of capsaicin, which also regulates tau production, folate, which reduces inflammation, and carotenoids, which can reduce oxidative stress.

Or you can eat a bowl of yogurt with berries and nuts added to it to increase the levels of antioxidants and phenolic acid, which helps reduce tau protein as well.

the lunch

Lunchtime is a great opportunity to eat leafy greens and olive oil with salads containing, for example, grapes, apples and walnuts, all of which have been shown to be protective against Alzheimer's disease.

Or you can eat salads that contain tuna fish, which is rich in protein, and it is a great source of omega-3 and vitamin D to fight diseases.

dinner

Spices, such as cinnamon and ginger, help suppress inflammation, while turmeric can help protect brain cells.

So, make sure to use such spices in your dinner along with tomatoes and garlic which contain allicin, another chemical that helps reduce inflammation.

You should also stick to eating brown rice made from whole grains, which contains phenolic acids that can increase your antioxidant levels.