Consuming these common food items may lower the risk of Alzheimer's disease, according to professionals.
In a series of studies, researchers in Boston, Chicago, and Washington, D.C., have discovered that consuming foods high in choline could potentially lower the risk of developing Alzheimer's disease. This essential micronutrient, found in various foods such as eggs, fish, broccoli, and beans, plays a critical role in brain health.
Choline is a precursor to acetylcholine, a neurotransmitter involved in memory and learning. Adequate choline intake can support cognitive function and potentially lower Alzheimer's risk. Studies indicate that choline can help reduce brain inflammation and protect neurons, potentially slowing the progression of Alzheimer's.
Research has shown that consuming about 350 milligrams of choline per day was associated with the lowest risk of clinical Alzheimer's diagnoses in older adults, even after an eight-year follow-up. A notable study found that frequent egg consumption, rich in choline, is linked to lower Alzheimer’s risk, with nearly 40 percent of this association explained by choline intake.
Los Angeles-based registered dietitian nutritionist Ilana Muhlstein supports the impact of choline on brain health. Muhlstein, who noticed her memory getting worse over the years, started supplementing choline after being inspired by a study. She found a 2024 China-based study that showed choline intake improves cognitive function, especially among women.
Dr. Daniel Amen, a renowned expert in brain health, recommends including wild salmon as a dietary staple due to its high omega-3 content and healthy protein. He also suggests a brain-boosting lunch consisting of a daily salad with blueberries, salmon, walnuts, lemon, and olive oil. In addition, Dr. Amen considers supplements like vitamin D, omega-3 or fish oil, or a daily multi-vitamin beneficial for better brain health.
It's important to note that current studies are observational, and more research is needed to establish a definitive causal link between choline intake and Alzheimer's risk. However, incorporating choline-rich foods into one's diet may contribute to better cognitive outcomes and reduced risk of Alzheimer's disease.
For those who choose to eat egg whites for dietary reasons, taking a choline supplement may be a better option, as more than 90% of the choline in eggs comes from the yolk. Organic blueberries and green, leafy vegetables are also recommended by Dr. Amen for brain health. Low vitamin D levels are a universal risk factor for various bad health conditions, including obesity and cancer, according to Dr. Amen, and nearly two-thirds of the American population is low in vitamin D.
In conclusion, incorporating choline-rich foods into your diet, along with a balanced intake of vitamins and minerals, can be a significant step towards maintaining brain health and potentially reducing the risk of Alzheimer's disease. As Dr. Amen emphasizes, the brain uses 20% to 30% of the calories consumed, making nutrition a crucial aspect of brain health.
- Incorporating choline-rich foods in one's diet, such as eggs, fish, broccoli, and beans, could potentially lower the risk of developing Alzheimer's disease due to choline's role in brain health and its potential to support cognitive function.
- Studies have suggested that consuming about 350 milligrams of choline per day could be associated with the lowest risk of clinical Alzheimer's diagnoses in older adults, with frequent egg consumption, rich in choline, being linked to lower Alzheimer's risk.
- Registered dietitian nutritionist Ilana Muhlstein supports the impact of choline on brain health, as her memory improved after supplementing choline based on a study, and a subsequent China-based study showed that choline intake improves cognitive function, especially among women.
- A healthy diet rich in foods like wild salmon, blueberries, walnuts, and green, leafy vegetables, along with choline supplements and vitamin D, omega-3 or fish oil, or a daily multi-vitamin, are beneficial for maintaining brain health and potentially reducing the risk of Alzheimer's disease as well as other neurological disorders.
