Dietitian: What to eat for breakfast to sharpen the brain to prevent dementia | Dementia | Dementia

[Epoch Times May 29, 2022](Epoch Times reporter Xia Yu comprehensive report) Many people are worried that they will suffer fromDementiaDementia), don’t know when you might develop a disease that’s becoming more common with age, and don’t know how to prevent dementia.

According to the Centers for Disease Control and Prevention (CDC), more than 5 million people have the disease in the United States alone, and it is more common in people over the age of 65.

Clinical statistics show that maintaining blood pressure at healthy levels, not smoking, being at a moderate weight, exercising regularly, eating a healthy diet and maintainingbrainSharpness can preventDementiaeffect. A healthy diet is especially critical, because diet can have a great impact on the body’s organs.

breakfastBreakfast is the most important meal of the day, and for many people, it may also be the most manageable meal because, often eaten at home, one can ensure that it contains key nutrients such as antioxidants, vitamins and fiber. A healthy breakfast can prevent overweight and reduce the risk of coronary heart disease.

Ideal for optimal glycemic control and optimal cognitive performancebreakfastIt’s a breakfast that contains protein, healthy fats, fiber, and some kind of produce.So, eating a well-balanced breakfast can help keep your day moving in the right direction, but in the long run, keep yourbrainStay sharp.

Here are five of the best breakfast habits to help sharpen your brain, according to dietitians.

1. Eat walnuts

If you wake up late one day and don’t have time for breakfast, bring some shelled walnuts for a snack on your commute.

“Walnuts are an excellent source of ALA (alpha-linolenic acid), an omega-3 polyunsaturated fat,” registered dietitian Molly Hembree told “Eat this, Not that.” “Walnuts contain 2.5 grams (alpha-linolenic acid) per ounce, which may play a role in fighting dementia.”

Walnuts are an excellent source of ALA (alpha-linolenic acid), an omega-3 polyunsaturated fat. (pixabay)

2. Eat whole boiled eggs

Eggs can be cooked in almost any way and are a high-protein and filling breakfast that will keep weight off and build muscle for those who eat eggs regularly. Eggs can also promote children’s intelligence. Studies have shown that children who ate egg yolks improved short-term learning, concentration and memory scores compared to children who ate egg whites or yogurt.

A large 21-year study involving more than 25,000 people between the ages of 30 and 70 suggests that eggs may also help boost the brains of older adults. Frontiers in Nutrition has found an association between egg consumption and a reduced risk of dementia, particularly Alzheimer’s disease.

“Eggs contain lutein and choline, nutrients that help protect the brain from cognitive decline,” says medical expert and registered dietitian Lisa Young on “Eat this, Not that.”

Boiled eggs. (Shutterstock)

3. Make oatmeal the cereal of choice

Tanya Freirich, founder of Tanya B Nutrition, registered dietitian and certified diabetes educator, told “Eat this, Not that” a lack of certain nutrients (like folic acid, vitamin E, and flavonoids) , is associated with poor cognitive function, memory loss and the development of dementia. She advises her clients to regularly eat oatmeal for breakfast, a whole grain that is an excellent source of B vitamins, including folic acid and vitamin B12.

“I always recommend adding nuts and seeds like almonds, walnuts, flax seeds, chia seeds, sunflower seeds and pumpkin seeds to oatmeal to increase vitamin E, which helps maintain neurological function and prevent cognitive decline. “she says.

Fleirich also adds that adding berries or cherries to your oatmeal contains high amounts of flavonoids that help protect nerve connections and prevent Alzheimer’s disease.

Oatmeal is widely available, affordable, shelf-stable, and nutritious.  (Shutterstock)
Oatmeal is widely available, affordable, shelf-stable, and nutritious. (Shutterstock)

4. Have a fruit/vegetable smoothie

Smoothies made with berries and leafy greens support brain health.

Studies have shown that regular intake of the nutrients in these foods can reduce the risk of Alzheimer’s disease by up to 53%. “Berries and leafy greens are two brain-healthy foods included in the MIND diet, which have been linked to better brain health.”YourDiabetesDietitianOwner Justine Chan, a registered dietitian, told “Eat this, Not that.”

MIND is a mix of the Mediterranean diet and the DASH diet, and studies have shown it can reduce the risk of dementia or slow declines in brain health. The MIND diet focuses on the intake of plant-based foods and limits the intake of animal products and foods high in saturated fat. With an emphasis on plant foods, it’s worth noting that this diet specifically urges increased intake of berries and leafy greens.

Fruit Smoothie (Fotolia)

A study published in 2013 found that participants who ate a lot of berries experienced slower cognitive decline as they got older, with a difference of up to 2.5 years. Another study published in 2011 found that drinking wild blueberry juice was associated with improved cognitive function in people with mild cognitive impairment.

Leafy green vegetables contain vitamins that boost brain function. In a 2018 study involving adults aged 58 to 99, eating green leafy vegetables was associated with 11 years younger cognitive performance.

5. No sugary carbs for breakfast

Breakfast is probably the easiest meal to get into the habit of eating sugary carbohydrates. If you don’t eat eggs or oatmeal, you’ll probably have donuts, bagels, breakfast pastries, and coffee.

“In the short term, pastries made with excess refined sugar and saturated or trans fats can lead to brain fog and mental fatigue due to rapid rises and falls of glucose (in the body).” Registered Nutrition for “Balance One Supplements” Teacher Trista Best said.

Schematic diagram of a donut. (pixabay)

The sugar content and processed nature of sugary cereals can lead to weight gain, chronic low-level inflammation and poor gut health.

“Inflammation slows cognitive function, and poor gut health leads to poor brain function through the gut-brain axis,” Best said.

Responsible editor: Li Huanyu#◇

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