Earlier this year, scientists created an ‘early signs timeline’ for Alzheimer’s disease, to help experts detect the condition up to 25 years before it strikes.
With this in mind, American geriatric neurologist Dr Marwan Sabbagh decided to focus his attention on lifestyle changes that can be made earlier in life to avoid the onset of dementia.
In a recent blog for The Huffington Post, Dr Sabbagh described how studies have suggested there could be a connection between the consumption of saturated fat and cholesterol, and brain function.
Quite a few targeted studies bear out the link between Mediterranean-style eating and slower cognitive decline, a reduced risk of developing Mild Cognitive Impairment (MCI), a reduced risk of progression from MCI to Alzheimer's, and a decreased risk for Alzheimer's and reduced all-cause mortality among patients who already have Alzheimer's.
Dr Sabbagh has also recently co-authored a cookbook designed to help encourage better eating habits: The Alzheimer's Prevention Cookbook: 100 Recipes To Boost Brain Health.
Comment below if you think these recipes could improve brain function..
Alzheimer's Prevention Recipes
The Alzheimer's Prevention Cookbook(01 of10)
The Alzheimer's Prevention Cookbook by Dr. Marwan Sabbagh and Beau MacMillan. Published by Ten Speed Press. (The following slides were reprinted with permission from The Alzheimer’s Prevention Cookbook: Recipes to Boost Brain Health by Dr. Marwan Sabbagh and Beau MacMillan, copyright © 2012. Published by Ten Speed Press, an imprint of the Crown Publishing Group) (credit:Photo credit: Caren Alpert)
Sweet Peach Smoothie(02 of10)
The key to this recipe is using a ripe, in-season peach. It’s always good to get to know the produce guys at your local grocery store because they will let you know when peaches are in their prime. Peaches contain numerous nutrients that are good for your body, including niacin, thiamin, potassium, and calcium. They are also high in beta-carotene, which promotes healthy hearts and eyes. The darker the peach’s color, the more vitamin A it has in its pulp. Peaches may also help in maintaining healthy urinary and digestive functions. There’s some evidence that flaxseed oil may help reduce your risk of heart disease, cancer, stroke, and even diabetes. (credit:Photo credit: Caren Alpert)
Sweet Peach Smoothie(03 of10)
MAKES ABOUT 3 CUPS11/2 cups apple juice1 ripe peach, peeled, pitted, and chopped (about 3/4 cup)3/4 ripe banana, peeled and chopped1 tablespoon vanilla yogurt6 ice cubes2 teaspoons honey2 teaspoons flaxseed oilCombine the apple juice, peach, banana, yogurt, and ice in a blender and puree until smooth. Add the honeyand flaxseed oil and puree briefly to incorporate.Pour into glasses and serve right away.
Breakfast Fried Rice with Scrambled Eggs(04 of10)
Think outside the (cereal) box: fried rice is a great way to fuel up with carbs in the morning. With brown rice, lots of fresh vegetables, and a minimal amount of fat, this recipe is a healthy take on fried rice and is high in vitamin B6. Lop chong is a dried, cooked Chinese sausage with a slightly sweet and smoky flavor; it will require a trip to the Asian grocery store, but you can choose to leave it out. (credit:Photo credit: Caren Alpert)
Breakfast Fried Rice with Scrambled Eggs(05 of10)
MAKES 4 SERVINGSFried Rice2 tablespoons chopped lop chong (Chinese sausage; optional)1/4 cup vegetable oil1 tablespoon chopped garlic1 tablespoon peeled, chopped fresh ginger1 green onion, white and green parts, chopped2 tablespoons diced red onion1 or 2 leaves baby bok choy, thinly sliced1/4 cup shredded red cabbage5 sugar snap peas, cut into thin strip on the diagonal2 cups cooked and cooled brown rice4 tablespoons soy sauce4 tablespoons mirinEggs and Garnishes2 large eggs, beaten1 teaspoon sesame seeds2 tablespoons toasted cashews, chopped1 green onion, white and green parts, sliced thin on the diagonal2 tablespoons chopped fresh cilantroTo make the fried rice, in a large wok or large skillet over high heat, fry the lop chong until rendered, less than a minute. Transfer the lop chong to a paper towel–lined plate and discard the fat.Set the wok over high heat and heat until very hot. Add the oil to the wok. Add the garlic, ginger, chopped green onion, red onion, bok choy, cabbage, and snap peas. Cook, stirring, for 1 minute, or until the vegetables have softened and you can smell the ginger.Add the rice and continue to cook, stirring, until everything is coated, 2 to 4 minutes. Add the soy sauce and mirin and toss well. Remove the wok from the heat.To cook the eggs, heat a small nonstick skillet over medium heat. Spray the pan with nonstick cooking spray, and then pour in the beaten eggs. Cook, gently stirring the eggs, until scrambled but still moist.Transfer fried rice to a serving bowl and top with the scrambled eggs. Sprinkle with the sesame seeds, toasted cashews, and diagonally cut green onion and serve right away.
Ahi Tuna on Rye with Spinach Pesto Yogurt(06 of10)
This is not your average tuna sandwich. For one thing, it’s more like tuna tartare on bread. For another, it’s a very brain-healthy meal. Spinach Pesto Yogurt, not mayonnaise, holds the tuna mixture together, which keeps the amount of saturated fat to a minimum. Tuna is an excellent source of omega-3 fatty acids, the pistachios provide vitamin E, and the raisins are a good source of polyphenol antioxidants. Because the tuna is not cooked in this recipe, be sure to purchase sashimi-grade tuna; ask the fishmonger if you aren’t sure about the quality of the tuna on offer at the seafood counter. (credit:Photo credit: Caren Alpert)
Striped Bass with Golden Tomato and Sweet Pepper Stew(07 of10)
(credit:Photo credit: Caren Alpert)
Spaghetti Squash with Caramelized Onion and Tomato(08 of10)
Spaghetti squash is an often-overlooked vegetable. But it’s a very powerful ingredient from a brain-health perspective: it’s low in saturated fat, very low in cholesterol, and a good source of niacin, vitamin B6, and pantothenic acid--plus spaghetti squash is a very good source of vitamin C. In this recipe, strands of baked spaghetti squash are the backdrop for sweet caramelized onions that contrast against salty, savory Parmesan cheese. This dish will appeal to adults and kids alike, and it’s a great way to get pasta lovers to eat more vegetables. (credit:Photo credit: Caren Alpert)
Curried Quinoa with Green Onions and Basil(09 of10)
(credit:Photo credit: Caren Alpert)
Curried Quinoa with Green Onions and Basil(10 of10)
MAKES 4 SERVINGS11/2 cups Brain-Boosting Broth 3/4 cup quinoa, rinsed1 teaspoon curry powder1 teaspoon minced fresh ginger5 to 7 green onions, white and green parts, chopped1/4 cup chopped fresh basil leaves1/4 cup slivered almonds, toasted1/4 cup dried cherries, chopped Pinch of saltPinch of freshly ground black pepperJuice of 1 lemon2 tablespoons extra-virgin olive oilIn a medium saucepan over high heat, bring the broth to a boil. Add the quinoa, curry powder, and ginger. Turn down the heat to medium-low, cover, and simmer until the quinoa is tender, about 20 minutes. Transfer the quinoa to a rimmed baking sheet, distribute in an even layer, and let cool to room temperature. When cooled, put the quinoa into a medium bowl and add the green onions, basil, almonds, and cherries. Sprinkle with the salt and pepper and toss to combine. Drizzle with the lemon juice and olive oil and toss again. Serve at room temperature or lightly chilled. Brain-Boosting BrothMakes 2 quarts 8 quarts water 3 carrots, coarsely chopped 2 white onions, coarsely chopped2 celery stalks, coarsely chopped2 bulbs fennel, coarsely chopped1 parsnip, coarsely chopped12 cloves garlic, chopped1/4 cup fresh ginger, peeled and choppedStems from 1/2 bunch fresh flat-leaf parsley 1 bunch green onions, green and white parts 1 stalk fresh lemongrass, cut in half lengthwise 1 tablespoon salt 1 teaspoon black peppercorns2 cloves1 teaspoon dried oregano1 teaspoon dried rosemary1 bay leafCombine all of the ingredients in a large stockpot and bring to a boil over high heat. Turn down the heat to maintain a gentle simmer and cook, uncovered, for 2 hours. Strain the broth through a fine-mesh sieve. Use immediately, refrigerate for up to 5 days, or freeze for up to 1 month.