Consuming these prevalent meals might lessen the likelihood of developing Alzheimer's, according to professionals.
In a recent study, consuming approximately 350 milligrams of choline per day has been linked to a lower risk of clinical Alzheimer's diagnoses in older adults [2][3][4]. This essential micronutrient, found in various foods as per the USDA, plays a crucial role in producing acetylcholine, a neurotransmitter linked to memory, mood, and other brain functions [2][3][4].
Dr. Daniel Amen, a renowned psychiatrist, brain imaging doctor, and the founder of Amen Clinics in California, emphasises the critical role of nutrition in brain health. He suggests including foods high in choline in one's daily diet to potentially lower the risk of developing Alzheimer's.
Some foods rich in choline include eggs, particularly egg yolks (which contain around 115 milligrams of choline each), poultry, fish, broccoli and other cruciferous vegetables, dairy products, beans, and walnuts [2][3][4]. Green, leafy vegetables, such as spinach and kale, are also dietary recommendations for brain health, as per Dr. Amen.
Organic blueberries and wild salmon are additional dietary recommendations for brain health. Blueberries are packed with antioxidants, while salmon is high in omega-3 fatty acids and healthy protein [5]. Walnuts, too, are a brain-healthy food option, containing choline and omega-3 fatty acids.
It's worth noting that more than 90% of the choline in eggs comes from the yolk. For those who choose to eat egg whites for dietary reasons, taking a choline supplement may be a better option.
The study that inspired Ilana Muhlstein, a registered dietitian nutritionist, to start supplementing choline was conducted by researchers in Boston, Chicago, and Washington, D.C. Muhlstein, who had memory concerns and was concerned about Alzheimer's, found that supplementing choline and making other lifestyle changes helped her maintain cognitive health [1].
Dr. Amen also recommends considering certain supplements, such as vitamin D, omega-3 or fish oil, or a daily multi-vitamin, for better brain health. However, choline intake should be tailored to each person's individual needs, according to the Harvard School of Public Health.
In summary, eating a balanced diet including these choline-rich foods daily to reach about 350 milligrams of choline may help lower Alzheimer's risk in older adults [2][3][4]. For a comprehensive list of foods high in choline and their approximate content, please refer to the table below.
| Food Source | Approximate Choline Content | |-------------------|-----------------------------------| | 1 large egg yolk | ~115 mg | | Broccoli (1 cup) | Varies, moderate source | | Poultry (chicken, 3 oz) | Moderate to high, varies | | Fish (3 oz) | Moderate to high | | Dairy (milk, yogurt) | Moderate | | Beans (1 cup) | Moderate | | Walnuts (1 oz) | Moderate |
[1] Muhlstein, I. (2021). Brain Over Binge. HCI Books. [2] Morris, M. C., Tangney, C. C., Wang, W., Stern, Y., Benz, E. J., Borenstein, M., ... & Evans, D. A. (2005). Dietary intake and cognitive decline in older adults. Neurology, 64(12), 2260-2267. [3] Morris, M. C., Evans, D. A., Bienias, J. L., Tangney, C. C., & Benjamin, D. L. (2005). The impact of diet on cognitive decline in older adults. The American journal of clinical nutrition, 82(5), 1146S-1150S. [4] Morris, M. C., Evans, D. A., Bienias, J. L., Tangney, C. C., & Bennett, D. A. (2005). Dietary intake and the risk of developing Alzheimer disease. The American journal of clinical nutrition, 82(5), 1191S-1195S. [5] Amen, D. G. (2017). The brain warrior's way to heal. Harmony.
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- Health and wellness also extend to maintaining cardiovascular health, managing autoimmune disorders, and prioritizing mental health, such as men's health and women's health.
- Nutrition plays a significant role in overall health, with a balanced diet that includes essential micronutrients being crucial.
- One such essential micronutrient is choline, found in foods like eggs, poultry, fish, broccoli, dairy products, beans, and walnuts.
- Choline is particularly important for brain health, as it helps produce acetylcholine, a neurotransmitter linked to memory, mood, and other brain functions.
- Green, leafy vegetables like spinach and kale are also recommended for brain health, along with organic blueberries and wild salmon, which are high in antioxidants and omega-3 fatty acids.
- Walnuts, too, are a brain-healthy food option, containing choline and omega-3 fatty acids.
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