Top 10 Foods to Help Prevent Dementia: Insights from Brain Health Expert Max Lugavere

 

In recent years, there has been a growing awareness of the importance of brain health and, more specifically, the prevention of dementia. Dementia is a category of memory disorders that includes Alzheimer's disease, Parkinson's disease dementia, vascular dementia, and Lewy body dementia. According to Max Lugavere, the author of the New York Times best-selling book "Genius Foods," dementia affects people of all ages, although mostly at the older end of the age

 spectrum.

Lugare, who became obsessed with the topic of dementia prevention when his own mother began to show the very earliest symptoms of a very rare form of dementia, believes that you're never too young or too old to begin thinking about prevention. He states that there are even some foods that we can eat that can help protect our brain as it ages.

Here are the top 10 foods that Lugavere recommends for potentially helping to prevent dementia:

1. Almonds: Almonds are a top source of dietary magnesium, which is essential for brain health. They are also a very rich source of vitamin E, which has been linked to a lower risk of developing Alzheimer's disease.
2. Blueberries: Blueberries are rich in anthocyanins, which have been validated in human observational studies to help protect the brain as it ages.
3. Dark chocolate: Dark chocolate is a very good source of dietary magnesium and is full of cocoa flavanols, which have been shown to benefit cardiovascular health. To reap the benefits of dark chocolate, Lugavere recommends buying dark chocolate that is 85% or higher.
4. Broccoli is a cruciferous vegetable that contains the compounds that the body requires to create its own endogenous anti-oxidant and detoxification compounds.
5. Avocado: Avocado is an all-in-one brain food that contains the highest concentration of fat-protecting antioxidants of any fruit or vegetable. Avocados are also packed with carotenoids, such as lutein and zeaxanthin, which have been shown to help boost processing speed.
6. Extra-virgin olive oil: Extra-virgin olive oil is a good source of polyphenols, which have been linked to a lower risk of cognitive decline. Lugare recommends consuming high-quality, extra-virgin olive oil regularly.
7. Leafy greens: Leafy greens, such as kale, spinach, and collard greens, are rich in vitamin K, which has been linked to better cognitive function.
8. Salmon: Salmon is rich in omega-3 fatty acids, which are essential for brain health. These fatty acids have been shown to reduce inflammation in the brain and improve cognitive function.
9. Turmeric: Turmeric is a spice that contains a compound called curcumin, which has anti-inflammatory and antioxidant properties. Lugavere recommends adding turmeric to meals regularly.
10. Green tea: Green tea is a good source of L-theanine, an amino acid that has been linked to better cognitive function. Green tea also contains polyphenols, which have been shown to benefit brain health.

In conclusion, dementia is a category of memory disorders that affects people of all ages, although mostly at the older end of the age spectrum. However, according to Max Lugavere, "an ounce of prevention is worth a pound of cure" when it comes to brain health. By consuming these 10 brain-boosting foods regularly, you may be able to help minimize your risk of developing any kind of dementia.