Brain Foods on a Budget
Foods That Help Prevent Alzheimer’s
The foods that help prevent Alzheimer’s and improve memory can also be expensive. Use these tips to fill up on brain food without breaking the bank. What you eat can have a major impact on your well-being, including your brain health and memory. However, did you know that eating certain foods might help prevent Alzheimer’s disease? A brain-boosting diet is easier and tastier than you may think.
One diet in particular has gotten a lot of attention for its brain health benefits. Called the MIND diet, it has been shown to slow brain aging by 7.5 years and lessen the chances of developing Alzheimer’s disease. The MIND diet is made up of these healthy foods:
- Leafy green vegetables (6+ servings per week);
- Other vegetables (1+ servings per day);
- Berries (2+ servings per week);
- Whole grains (3+ servings per day);
- Fish (1 serving per week);
- Poultry (2 servings per week);
- Beans (3 servings per week);
- Nuts (5 servings per week); and
- Olive oil.
There’s also a list of foods to limit:
- Red meat;
- Butter/margarine; and
- Fast/fried food.
In addition to the brain benefits, it’s delicious and easy to follow. The one downside is that some foods on the good-for-you list can be pricey. The good news is you don’t have to blow your budget to feed your brain. Keep reading to learn about some of the key MIND diet staples, plus ways to pay less for them when you grocery shop:
- Berries can decrease cognitive decline (trouble with memory, concentration and decision making). Money-saving tip: Buy frozen berries instead of fresh.
- Eating leafy greens such as lettuce and spinach may slow down the loss of memory and thinking skills that can come with age. Money-saving tip: Leafy greens tend to be available year-round, so they’re lower priced than other seasonal fruits and veggies.
- Nuts such as walnuts, pecans and almonds are packed with healthy omega-3 fatty acids and antioxidants. Money-saving tip: Buy in bulk.
- Fats, such as the healthy monounsaturated fat found in olive oil, help your brain, says Dr. Small. Money-saving tip: Buy store-brand olive oils they usually cost less than a name brand.
Remember, you don’t have to follow all the rules of the MIND diet to get some major brain benefits. Making a few smart food switches whenever possible can go a long way toward helping your mind and body stay healthy. Always talk to your doctor before making any dietary changes.
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