Feed Your Brain: How Your Diet May Lower Your Risk of Alzheimer’s

As we age, it may be natural to experience occasional forgetfulness or slower thinking.

However, if you begin to struggle with familiar tasks or remembering newly learned information, it could indicate a more serious condition like Alzheimer’s disease.

Given that age is the primary risk factor for Alzheimer’s disease, and Singapore is projected to become a super-aged society by 2026*, it’s crucial to explore ways to reduce the risk of this degenerative neurological condition for both ourselves and our loved ones.

Research suggests That what we eat is one of the factors that may help reduce the risk of Alzheimer’s disease. Let’s delve into how your food choices can nourish not just your body, but also your brain!

The Mediterranean diet

The Mediterranean diet emphasises consuming plant-based foods like fruits, vegetables, whole grains, nuts, and seeds. It also encourages eating foods high in healthy fats, such as olive oil, and sources of omega-3 fatty acids, like fish. Additionally, โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที it recommends moderate consumption of poultry and advises limiting red meat, sugar, and processed foods.

This diet is generally high in antioxidant and anti-inflammatory compounds, helping to protect brain cells from oxidative stress and inflammation and reducing the incidence of plaques and protein tangles in the brain, which may help protect brain cells and improve cognitive function.

Serving goal and serving size

• Fruits
  Serving goal: 3 servings per day
  Serving size: ½ cup
  Examples: Apples, oranges or strawberries
• Vegetables
  Serving goal: At least 3 servings per day
  Serving size: ½ cup cooked vegetables, 1 cup raw vegetable
  Examples: Broccoli, carrots, cucumber or potatoes
• Wholegrains
  Serving goal: 3 to 6 servings per day
  Serving size: ½ cup cooked grains or pasta, 1 slice bread
  Examples: Oats, brown rice, wholegrain bread, cereal, or wholegrain pasta
• Fish
  Serving goal: 3 servings a week
  Serving size: 3 to 4 ounces
  Examples: Fish high in omega-3 such as salmon, tuna or sardines
• Legumes (Beans and Lentils)
  Serving goal: 3 servings per week
  Serving size: ½ cup
  Examples: Lentils, kidney beans, peas or chickpeas
• Nuts
  Serving goal: At least 3 servings per week
  Serving size: ¼ cup nuts, or 2 tablespoons nut butter
  Examples: Walnuts, almonds or hazelnuts