Great little tip from Dr Glenville this morning on research suggesting which foods might help you keep your brain sharp.
These foods will protect your brain
Adding flavonoid-rich foods like berries, apples and tea could make you two to four times less likely to develop Alzheimer’s disease. Research published in the American Journal of Clinical Nutrition investigated the relationship eating flavonoid-containing foods and the risk of Alzheimer’s Disease in 2,800 people. Scientists from Tufts University made the following discoveries:
- Low intake of flavanols (apples and pears) was associated with twice the risk of developing Alzheimer’s disease and related dementias (ADRD).
- Low intake of anthocyanins (blueberries and strawberries) was associated with a four-fold risk of developing ADRD
- Low intake of flavonoid polymers (apples and pears) was associated with twice the risk of developing ADRD.
The findings were similar for dementia. High intake is described as the equivalent of roughly 7.5 cups of blueberries and strawberries (anthocyanins) per month and 8 apples and pears per month (flavanols).
That is BIG news, isn’t it? I am feeling rather smug because I eat much more than that. I always worry a bit that my fruit intake is quite high – I have a sweet tooth and satisfy it with fruit and raw honey with the odd bit of very dark chocolate now I have that back in 🙂
I mostly do it by having a fruit and nut smoothie or a fruit and nut ‘crumble’ for breakfast and maybe some more mid-afternoon when I get the munchies.
I often use frozen berries and mix the different colours ie. I’ll have apple or pear as my green base, banana to thicken it, nuts of various kinds to get the dense nutrient value they provide – often pecans for their zinc and brazils for their selenium – then I’ll use whatever fresh I have or frozen red/purple berry mix and/or frozen peach, pineapple and apricot slices. Particularly nice on a cold day! I think of these as my daily vitamin and mineral supplement since I can’t tolerate those quite yet.
You can see some of my grain and dairy free smoothie and crumble breakfast recipes etc here for inspiration: