To avoid Alzheimer’s eat more fruit… or veggies?

While most of us instantly think dementia means loss of memory, this isn’t the only resulting symptom.

Like cancer, dementia is an umbrella term that covers a range of severe cognitive impairments that not only includes memory-loss, but decision-making, learning capacity, behaviors, muscle motor skills and more.

At this stage there is no cure for dementia, as there is still much that is unknown about the disease. And unfortunately, once you have it, it is a progressive disease that will worsen over time.

That’s why it’s important you do everything you can to prevent its onset.

Fortunately, researchers have discovered that simple dietary changes can provide some assistance…

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Reducing risk of cognitive impairment and dementia

In a review of studies, the diets of 17,700 adults, 65 years or older, were evaluated over a 6 year period to assess if consuming fruit and vegetables decreased their risk of dementia. The results showed that those at lowest risk consumed at least three servings of vegetables and two servings of fruit per day.

In another meta-analysis of 31,104 people’s diets, once again the results showed that high vegetable and fruit consumption substantially reduces the risk of both cognitive impairment and the development of dementia.

While it is important to eat both fruit and vegetables, the more veggies you eat, the better off you are. It turns out that with each additional 3.5-ounce daily serving (about as much as would fit in the palm of your hand) of vegetables, your risk of dementia continues to decrease.

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Eat your five and two a day

The World Health Organization (WHO) acknowledges that the consumption of vegetables and fruits is one of the most important components of any healthy diet.

That’s because vegetables and fruits contain high amounts of vitamins and minerals with potent antioxidant and anti-inflammatory properties — magnesium, vitamin B, vitamin E, flavonoids and carotenoids, among others. What’s more, the bioavailability of these nutrients is high, meaning the body can absorb and use these nutrients to the highest degree.

To ensure you’re getting the most nutrition possible, seek out fresh, whole fruits and vegetables, preferably organic, like you’d find at your local farmer’s market. If you can’t get fresh often, get to the frozen foods section of your favorite grocer. Surprisingly, frozen fruits and vegetable maintain the most nutrition because they generally go from field to package, with minimal processing in between.

The WHO recommends at least 14 ounces of fruits and vegetables daily. And as the research shows, it’s something as simple as getting your daily dose of five and two a day that can help reduce your risk of dementia. Not to mention, eating more fruit and vegetables provides plenty of other disease-fighting health benefits as well!

Sources:

1. Lee ATC, et al. Lower risk of incident dementia among Chinese older adults having three servings of vegetables and two servings of fruits a day. — Age and Ageing. 2017;01–6.

2. Jiang X, et al. Increased Consumption of Fruit and Vegetables Is Related to a Reduced Risk of Cognitive Impairment and Dementia: Meta-Analysis. — Frontiers in Aging Neuroscience. 2017;9:18.

3. Dementia — World Health Organization. Retrieved March 7, 2017.

4. Increasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases — World Health Organization. Retrieved March 7, 2017.