8 healthy foods reduce Alzheimer's risk

 2-Turmeric

Break out the curry! A host of studies have shown that turmeric, the spice used in curries, and its main active component curcumin, can help prevent Alzheimer's. In one such study, researchers from UCLA found that vitamin D3, taken with curcumin, may help the immune system to get rid of the amino acids that form the plaque in the brain that's associated with Alzheimer’s Disease. So the next time you cook, incorporate this healthy spice.

3-Coffee

Now you don’t have to feel guilty about pouring yourself another cup. Researchers from the University of South Florida and University of Miami found that people older than 65 who drank three cups of coffee a day (i.e. had higher blood levels of caffeine) developed Alzheimer's disease two to four years later than their counterparts with lower caffeine levels, and that caffeine had a positive impact even in older adults who were already showing early signs of Alzheimer's.

4-Walnuts (and almonds, pecans, hazelnuts).Walnuts might be small in size, but they pack a big nutritional punch. 

They are filled with Omega-3 fatty acids, the good kind of fat your brain needs. 

A study from the New York State Institute for Basic Research in Developmental Disabilities found that mice given a diet including walnuts showed improvement in memory and motor coordination. 

Walnuts also contain vitamin E and flavonoids, which can help protect the brain.

5-Berries

“Antioxidants are like taking out the broom in the spring and sweeping the garage,” Dr. Nussbaum says. “Antioxidants are the body’s broom.” Berries contain polyphenols, a type of antioxidant which helps stop inflammation and allows brain cells to work better. A Tufts University study found that berries can reverse slow-downs in the brain’s ability to process information. 

“You can’t go wrong if a food has the word ‘berry’ in the name,” says Dr. Nussbaum. “Strawberries, blueberries, cranberries they’re all good for your brain.”

6-Salmon (and mackerel, sardines, other fatty fish).

Also high in Omega-3s, fatty fish like salmon can lower blood levels of beta-amyloid, a protein thought to play a role in Alzheimer’s. 

A Columbia University study found that the more Omega-3 fatty acids a person eats, the lower their blood beta-amyloid levels. Dr. Nussbaum suggests eating 8 oz. 

of fish per week fresh fish is best, but you can also talk to your doctor about taking a fish oil supplement.

7-Broccoli

Broccoli is packed with powerful plant compounds, including antioxidants (26 Trusted Source).

It's also very high in vitamin K, delivering more than 100% of the Recommended Daily Intake (RDI) in a 1-cup (91-gram) serving

8-Pumpkin Seeds

Pumpkin seeds contain powerful antioxidants that protect the body and brain from free radical damage (31 Trusted Source).

They're also an excellent source of magnesium, iron, zinc and copper (32).

Each of these nutrients is important for brain health: 

9-Eggs

Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate and choline (63). Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory (64 Trusted Source, 65 Trusted Source).

Two studies found that higher intakes of choline were linked to better memory and mental function