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Alzheimer’s disease is a degenerative disease of the central nervous system. The course of the disease is progressive, and the patients develop symptoms of memory loss, dementia, and disturbed consciousness. The causes of the disease are not fully understood, it is estimated that the influence is influenced by both genetic and environmental factors. The course of the disease may also be affected by comorbidities such as cardiovascular disease.
Many studies confirm the preventive effect of the Mediterranean diet in the development of Alzheimer’s disease. This diet is rich in vegetables and fruits, coarse grain products (wholemeal bread, groats), sea fish. It is characterized by a large amount of vitamin fiber, antioxidant flavonoids and essential polyunsaturated fatty acids from fish and vegetable fats, as well as a low content of saturated fatty acids from animal fats.
Therefore, people with Alzheimer’s disease, and most of all preventively, are recommended a Mediterranean diet. This diet should limit the consumption of saturated fatty acids. Saturated fatty acids increase the concentration of total cholesterol and LDL cholesterol, have a pro-inflammatory effect, and increase blood clotting, thus contributing to the development of atherosclerosis. Large amounts of saturated fatty acids are found in products containing animal fats, such as: fatty meat, fatty meats, lard, butter, bacon, yellow and processed cheese, fatty milk, as well as palm and coconut oil.
Fats should come from fish, and a small addition to the dishes should be vegetable oils containing polyunsaturated fatty acids (olive oil, rapeseed oil, sunflower oil, linseed oil). It has been shown that the deficiency of decosahexaenoic acid (DHA) – an omega-3 polyunsaturated fatty acid may be associated with the occurrence of Alzheimer’s disease. Eating a diet rich in DHA reduces the level of triglycerides in the blood, it has also been shown that its deficiency can cause low levels of serotonin in the brain and prevents the occurrence of changes typical of Alzheimer’s disease. Good sources of omega-3 are oily sea fish (mackerel, herring, Atlantic salmon, halibut) and soybean oil and linseed oil. It is recommended to eat sea fish such as mackerel, herring and sardine at least twice a week because of their omega-2 fatty acid content. In the case of people already suffering from Alzheimer’s disease, supplementation of DHA in the diet in the form of dietary supplements may be beneficial.
One of the risk factors for the onset and development of Alzheimer’s disease may be high levels of homocysteine, too high levels of which may damage nerve cells. Deficiency of folic acid as well as B vitamins leads to an increase in the level of homocysteine. Good sources of folic acid are green vegetables (lettuce, parsley, broccoli) and fruit, whole grain bread and legumes (beans, peas).
It is very important to have the right amount of vegetables and fruit in the diet that contain natural antioxidants such as vitamin C, flavonoids. Particular antioxidant properties are attributed to the ingredients of dark blue fruit, such as blueberries, blueberries and blackberries. Eating blueberries has been shown to improve memory in old age.
It is also worth keeping cholesterol levels low and blood pressure adequate. Products of animal origin should be reduced, red meat should be replaced with lean poultry, legumes and fish. Lowering the consumption of table salt (added to dishes and from processed products such as cold cuts, bread, salty snacks) contributes to lowering blood pressure.
Another ingredient that may have a beneficial effect on the prevention and treatment of Alzheimer’s disease is turmeric. The natural ingredient found in the rhizomes of this plant has an effect of supporting the destruction of proteins that cause Alzheimer’s disease. Turmeric is an ingredient in carry spice mixtures.
Not all diets are healthy and safe for our body. It is recommended that you consult your doctor before starting any diet, even if you do not have any health concerns. When choosing a diet, never follow the current fashion. Remember that some diets, incl. low in specific nutrients or strongly limiting calories, and mono-diets can be devastating for the body, carry a risk of eating disorders, and may also increase appetite, contributing to a quick return to the former weight.
In addition, for the good work of the brain and nervous system, you need, among others, magnesium, zinc, iron, B vitamins. Apart from wholegrain cereal products, vegetables, nuts, legume seeds, pumpkin seeds and sunflower seeds are a good source of these ingredients in the diet. Lecithin is necessary for the formation of one of the neurotransmitters and affects memory. It is found in peanuts, soybeans, linseed and wheat germ.
dr Katarzyna Wolnicka – specialist dietitian, Institute of Food and Nutrition