2024-04-15 12:07:26
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Most people fear dementia. However, you can protect yourself from this with the help of a proper diet.
In Germany, around 1.6 million people suffer from dementia – and the trend is rising. It is therefore completely understandable that many people are afraid of developing Alzheimer’s disease, the most common form of dementia, as they grow older. Typical symptoms of dementia include forgetfulness, confusion, disorientation or depression. Dementia can occur 15 years before its onset due to a sleep disorder. Also Daytime sleepiness can be an early warning sign of Alzheimer’s. The good news, however, is that everyone can do something to reduce the risk. To do this, focus on certain foods, nutrients and vitamins in your diet.
Dementia: Five foods can reduce the risk
Women are more often affected by dementia. To reduce your own risk, you should pay attention to the right diet. (Symbolic image) © Marcos Osorio/IMAGO
In order to keep the brain fit and prevent possible dementia, it is advisable to eat a healthy and balanced diet. Special ones play here Nutrients and vitamins that support the brainan important role.
1. Rely on botanicals from coffee, tea and vegetables to reduce the risk of dementia
Coffee, black and green tea contain polyphenols (plant substances) that stimulate blood flow to the brain. Therefore, in addition to enough water, you should drink two to three cups of it every day. The secondary plant substances are also found in vegetables and give them their color. In order to get something from everything, it is important to eat as colorfully as possible. The German Nutrition Society (DGE) also recommends three portions (400 grams each) of vegetables per day for a healthy diet.
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2. B vitamins help the brain: Eat beans, peas and lentils regularly
In addition to the polyphons, vitamins from the B group are also good for your brain because they stimulate communication between cells and with each other, increase the performance of the brain and protect against memory disorders. You can get B vitamins from beans, peas, etc lenses to record. But the “nerve” vitamins are also found in falafel, hummus or tofu schnitzel.
3. Omega-3 fatty acids support the brain and can protect against dementia
Flaxseed oil, chia seeds and walnuts are perfect suppliers of healthy omega-3 fatty acids. They not only improve metabolism and protect against cardiovascular diseases, but are also said to be able to help against dementia. Because Omega-3 increases brain performance. It also helps people with their daily routines.
4. Consume foods with vitamin C to reduce the risk of dementia
Plaque formation in the vessels is considered a risk factor for dementia. In order to reduce this, we need enough vitamin C. Therefore, you should include fresh fruit in your diet every day. The DGE recommends two portions (250 grams each) per day. For example, there is a lot of vitamin C in dark berries such as black currants, peppers, kale, broccoli, Brussels sprouts, kiwi and lemon.
5. Whole grains are good for the brain and can prevent dementia
If you want to reduce your risk of dementia, you should eat whole grains regularly. They contain numerous fiber and help keep blood sugar levels constant thanks to the complex carbohydrates. This in turn increases the ability to concentrate. The amino acids it contains also help ensure healthy brain function. With a simple test you can also find out how high your own risk of dementia or that of your relatives is.
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This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editors are not allowed to answer individual questions about medical conditions.
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