It is commonly known that what we eat affects our risk of developing heart disease, obesity and diabetes. But how about affecting the health of our brain as we get older?
A growing body of research suggests that finding a pattern of healthy eating can help us fight inflammation in the brain and may significantly reduce the risk of the development of Alzheimer’s disease.
Two versions of brain-healthy eating patterns incorporate many of the same mostly plant-based foods. The Brain Health Food Guide and the MIND Diet differ a little as to how many servings should be eaten daily or weekly, but the patterns of eating are similar enough to summarize in the following list:
2 to 5 servings daily, especially kale, spinach, romaine, cabbage and broccoli
Seafood and Beans
1 to 3 times weekly
3 servings daily
1 to 4 servings fruit daily, especially berries
One serving daily
Olive oil is mentioned as a healthy fat
FOODS TO AVOID
Both brain-healthy eating patterns agree that the following foods should be avoided or limited to once-a-week servings:
Butter and Stick Margarine
The MIND Diet was rated in 2016 as the "Easiest to Follow" Diet. Both patterns of eating also rate heart-healthy.