9 nutrients that protect you from Alzheimer's disease

 It has become known that some practices may protect against Alzheimer's disease, such as giving up smoking, exercising, playing video games, following a healthy diet and life, and others. On the following topic, and on the occasion of World Alzheimer’s Day, we share with you 9 nutrients that contribute to protecting you from Alzheimer’s disease, according to Top Santé:

Almonds in shell

Almonds in their shell are rich in polyphenols and fiber; They are interesting active ingredients in the prevention of Alzheimer's disease. “By incorporating polyphenol-rich foods and drinks daily (soybeans, citrus fruits, berries and red fruits, green tea, dark chocolate, whole almonds, extra-virgin olive oil, turmeric, etc.) we can greatly enhance the neuroprotective effects of our food,” he explains. Dr. Jean-Paul Courtay, pioneer of nutritional therapy in France and author, with Veronique Magnan, of Vous n'aurez pas Alzheimer's.

dark chocolate

Consuming dark chocolate has positive cognitive effects. “Studies have shown that consumption of dark chocolate counteracts the harmful effects of pollution on cognitive performance,” says Dr. Courtay. His recommendation: Eat dark chocolate with oilseeds as a snack for kids...and adults!

turmeric

 

Curcumin, one of the active molecules in turmeric, protects your brain. It is a powerful anti-inflammatory, antioxidant and nerve protector. "Curcumin in synergy with vitamin D also stimulates the breakdown of amyloid plaques (which accumulate between neurons in Alzheimer's-type dementia)" defines the physician. Garlic, ginger, and cinnamon are also some of the spices that have the most nerve-protecting effects.

 

chia seeds

"Chia seeds are an almost perfect food," says Dr. Courtay. It is in particular a very interesting source of Omega-3 in addition to being rich in proteins and polyphenols. Omega-3 fatty acids are nerve-protective substances. "It gives more energy, improves oxygen and glucose circulation, is anti-inflammatory and stimulates neurotransmission," the doctor explains.

flaxseed oil

Flaxseed oil is rich in omega-3 fatty acids, which are key neuroprotective factors. Dr. Cortey's advice: Make an oil with two thirds of linseed oil and one third of olive oil and keep it cool to use in salads. You can also sprinkle ground flaxseeds “on cold dishes and it is preferable that the omega-3s are not exposed to heat.”

olive oil

Olive oil occupies a central place in the Cretan diet associated with less cognitive decline and dementia. It contains powerful anti-inflammatory polyphenols that transfer easily to the brain, such as hydroxytyrosol from virgin olive oil,” says Dr. Jean-Paul Courtay. Cold or virgin extracts are ideally chosen. Olives also have these properties, but since they are highly saline, they must be soaked in water before consumption to sweeten them.

Cranberries

High intake of polyphenols reduces the risk of neurodegeneration. "Many polyphenols found in fruits, cranberries or blueberries in particular, are powerful neuroprotectors," says Dr. Jean-Paul Courtay. "Studies show that they can contribute to the rejuvenation of the brain." To protect your brain, you can also eat pomegranate, which is rich in protective polyphenols.

soybean

Soybeans that are very rich in complete proteins contain phytoestrogens belonging to the polyphenol family and a subgroup of isoflavones. "The presence of isoflavones explains the neuroprotective effects of tofu consumption," Dr. Courtay explains. "The effect of phytoestrogen from soybeans is enhanced by consuming fruits and vegetables rich in fiber and probiotics, because it is plants that activate them," he explains.

Green tea

"Green tea is a neuron-friendly drink," Dr. Cortey tells. Several studies show that green tea consumers have a lower rate of cognitive decline than non-consumers. “The polyphenols in tea protect the nerves thanks to several mechanisms including the fact that it is a powerful anti-inflammatory, and it also neutralizes iron and copper, which are both neurotoxic. Polyphenols also strengthen the heart, and improve blood circulation affecting the brain,” the doctor explains.