Good Foods to Keep the Brain Sharp


N ew research


reveals that diet may make a difference in reducing the risk of developing the most


common form of dementia, known as Alzheimer’s


disease. A study published by the American Academy of Neurology suggests that eating foods containing omega-3 fatty acids, such as fish, chicken, salad dressing and nuts, may be related to lower blood levels of a problematic protein called beta-amyloid associated with Alzheimer’s and memory problems. For the study, 1,219 people old- er than 65 and free of dementia pro- vided information about their diets for an average of 1.2 years before their blood was tested for beta-amyloid. Researchers looked specifically at 10 nutrients, including saturated fatty ac- ids; omega-3 and omega-6 polyunsat- urated fatty acids; mono-unsaturated fatty acids; vitamins E, C, B12


and D;


beta-carotene; and folate. The scien- tists found that higher consumption of omega-3 fatty acids corresponded to lower blood beta-amyloid levels. Particularly, those consuming just one gram more than other study sub- jects’ average daily intake of omega-3 fatty acids experienced a 20 to 30 per- cent decrease in beta-amyloid levels in the blood. One gram of omega-3s can be obtained by eating half a salmon fil- let, once a week. Other foods that con- tain healthy omega-3s are flax seeds, almonds, walnuts and walnut oil, tuna and sardines and in small amounts, vegetables like Brussels sprouts, kale, spinach and salad greens.


natural awakenings November 2012 19


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