Foods for Combating Alzheimer's & Dementia - Part 2 - What to Eat

By Anna Hazard

Last week's article focused on the foods that should be avoided in order to prevent the onset or exacerbate the symptoms of dementia. This week focuses on the foods, nutrients, and dietary factors that will actively help combat, prevent, or otherwise alleviate its symptoms.

Antioxidants

• Antioxidants are compounds that help inhibit oxidation by binding to harmful free radicals naturally produced within the body. Free radicals cause the cellular damage associated with aging, cancer, heart disease, as well as various forms of dementia.
• As the natural production of antioxidants within the body tends to decline with age, dietary changes should be made to compensate.
  

Resveratrol

• Resveratrol is a polyphenol antioxidant produced in plants in response to injury or infection by bacteria or fungus. Studies have shown that it can stabilize the production of the amyloid beta protein that builds into plaque within the brains of Alzheimer's sufferers.
• Primarily found in skin of dark grapes and berries (such as blueberries, raspberries, blackberries) as well as in peanuts and cocoa. Food products that contain resveratrol would include red wine (taken in moderation), peanut butter, and dark chocolate.

Flavonoids & Phenols

• Flavonoids are a diverse group of plant compounds found in many fruits and vegetables. Studies indicate that they and their subfamily called flavanols have neuroprotective and anti-inflammatory potential and reduced the production of amyloid-beta in the brain.

• Flavonoids come in a wide variety of natural plant foods such as berries(particularly dark skinned), tree fruits, nuts, beans, vegetables, & spices and can be broken down into five main groups. In the USA, the largest source of flavonoids is black or green tea.
  • Anthrocyanidins - Bananas, blueberries, strawberries, cherries, pears, black beans, kidney beans
  • Flavones - Citrus fruits & tomatoes
  • Flavan-3-ols - Apples, bananas, blueberries, peaches, pears, strawberries
  • Flavonols - Onions, apples, tomatoes, sweet potatoes

• Pomegranates - Contain the polyphenol ellagitannins/urolithins (anti-inflammatory and neuroprotective) which penetrate the blood brain barrier and help prevent the formation of amyloid-beta plaque and slows inflammation of the brain
  
• Extra Virgin Olive Oil - Contains the phenolic compound oleocanthal which helps in the production of key proteins and enzymes that help break down the amyloid plaque of Alzheimer's
• Virgin Coconut Oil - As well as its antioxidant properties, studies have indicated that it may help relieve dementia symptoms due to its ketones and medium chain fatty acids that are used in place of glucose. 2 Tablespoons of coconut oil is recommended per day.
  

Vitamin C

• Vitamin C is another well known antioxidant that regulates nitric oxide, helps to dissolve the amyloid-beta protein build-up within the brain, and is vital to the production of certain neurotransmitters.
• Can be commonly found in citrus fruits & their juices, kiwi, guava, peppers (bell, chili, sweet), brussels sprouts, broccoli, strawberries, cantaloupe, cauliflower, and currants
• Vitamin C does not need to be ingested fresh to help, studies have shown that larger quantities of it can be absorbed from fruit juice that has been left in the fridge overnight.

Vitamin E

• Vitamin E, like other antioxidants, is supposed to help alleviate the oxidative damage to brain cells caused by free radicals and is often recommended in conjunction with Vitamin C
• A wide selection of foods have variety of forms of Vitamin E usually not available in supplementary pill form alone. Studies on the effect of manufactured dietary supplements for Vitamin E remain inconclusive, some pointing to benefits, no effects, or even harmful outcomes.
  
• Good sources of natural Vitamin E include seeds(sunflower, safflower), nuts(almonds, peanuts, hazelnut ), dark leafy greens (spinach, swiss chard, turnip green, collards, kale), avocado, broccoli, kiwi, and fish (rainbow trout, swordfish, herring)
  

Beta Carotene & Caretenoids

• Studies have found that this antioxidant, with its oxidative stress protection, in conjunction with Vitamin C has been found to be much lower in those suffering from the beginning symptoms of Alzheimer's.
• Beta Carotene & other caretenoids are precursor to Vitamin A
• Can be found in yellow/orange fruits & vegetables such as carrots, sweet potatoes, pumpkins, apricots, cantaloupes, papayas, mango, and peaches)

Turmeric

• Curcumin is an extract within turmeric that has anti-inflammatory & antioxidant capabilities by binding & breaking down amyloid-beta plaque that can be found forming within the brain during dementia.
• Turmerone within turmeric has been found to stimulate the formation of stem cells.
• Found within spice form and in curry

Omega-3 Fat (Essential Fatty Acids)

• Omega-3 Fatty Acids are essential polyunsaturated fats that can not be produced naturally within the body. Unlike the Omega-6 fats, they are anti-inflammatory and are linked to cell maintenance, regulating nerve transmission, and maintaining normal neurological brain function.
  

• EPA/DHA - Long-chained fatty acids often times called "marine Omega-3" since their primary dietary source is fish.  
  • High levels of this (especially DHA) is required for normal brain function and has been implied to slow down the effects of Alzheimer's.
    
  • Dietary sources of this fatty acid include algae and dark meat wild fish (salmon, herring, white tuna, mackerel, halibut, sardines, anchovies). Farm or factory raised fish should be avoided as they are often fed with high doses of Omega-6 food whose overabundance should be avoided
    

• ALA - More commonly found in the western diet, this comes from vegetable oils and nuts.
  • Like other antioxidants it helps prevent against free radical and inflammatory damages to the cells and some studies indicate it also helps reduce the buildup of plaque within the brain & increases the production of acetylcholine which is impaired in Alzheimer's disease
  • Sources include flaxseeds, chia seeds, rice bran oil, buckthorn oil, walnuts, beans, leafy greens, and meat from grass fed animals

Vitamin B

• Vitamin B  lowers the levels of homocysteine, which is an amino acid that hampers brain function and whose presence is a risk factor for dementia.
• In particular B6 & B12 are linked to the production of neurotransmitters in the brain.
  
• Folic acid is the synthetic form of B9, found in supplements and fortified foods, while folate is the natural form found in food.
  

• B12 - The variation of Vitamin B implicated in most studies, this is found in many animal products such as meat, fish, poultry, eggs, and dairy as well as some yeasts, fortified cereals, and soy milk.
  
• B6 - Can be found in beef liver, fish, starchy vegetables such as potatoes, and non-citrus fruits like bananas, and wheat products.

• B9/Folate - Natural sources for this vitamin include legumes & beans (black eyed peas, lentils, leafy greens(spinach, lettuce), citrus fruits, tropical fruits (mango, papaya, banana), asparagus, avocado, and cruciferous vegetables (broccoli, cauliflower)
  

Vitamin D

• Studies have found that those deficient in Vitamin have more than twice the risk of developing some form of dementia.
• Adults under 70 are recommended 600 IU of Vitamin D per day with those over 70 recommended 800 UI/day.
• Besides it being synthesized naturally within the body when being exposed to sunlight, Vitamin D can also be found in fatty fish (swordfish, salmon, tuna, mackerel, sardines), cod & fish liver oil, beef liver, and in fortified orange juice, milk, or yogurt.