It will decrease Risk of Alzheimer’s Disease It may be as easy as eating the right food.
A new study by researchers in Boston, Chicago and Washington, DC found that eating foods that are high in choline can reduce the risk of developing common dementia.
Choline is an important micronutrient found in Various foodsAccording to the USDA, it includes chicken, dairy products (like milk, yogurt, eggs), cruciferous vegetables such as broccoli and Brussels sprouts, beans and fish.
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Food choline intake is associated with a lower risk of cognitive function and a lower risk of dementia, the researchers concluded.
In this study, participants averaged 81 years old who had never completed Alzheimer’s disease and had undergone annual nerve testing.
After eight years of follow-up, the researchers determined that consuming about 350 milligrams of choline per day was the lowest risk of a clinical Alzheimer’s disease diagnosis. senior citizen.
Ilana Moorstein, a registered dietitian and dietitian based in Los Angeles, supports the effects of choline on brain health.
“This is the study that encouraged me to start refilling choline,” she said. “My memories have deteriorated over the years. I first wrote them down as a ‘pregnant brain’.
“I already sleep well, Exercise regularlyplaying Majong to limit my alcohol, so Colin was an obvious tool worth trying next. ”
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Muhlstein shared that over 90% of the choline in the egg comes from egg yolk. For those who choose to eat egg whites for dietary reasons, Choline supplements It might be a better option.
Choline intake should be tailored to each individual’s individual needs, nutritionists said they are referring to guidance from Harvard School of Public Health.
“Premenopausal women Higher estrogen levels may have lower dietary choline requirements, as they stimulate the production of choline in the body,” the university writes.
In another interview with Fox News Digital, Dr. Daniel Amen, a psychiatrist, brain imaging doctor and founder of Amen Clinic in California, stressed the importance of eating the right foods. Brain health.
“Your brain uses 20 to 30% of the calories you burn,” he said. “So nutrition is important for helping or damaging the brain.”
Walnuts are one of Amen’s favorite brain-healthy food options, as they contain choline as well as omega-3 fatty acids.
He also recommends including wild salmon as a staple in your diet. Healthy proteinorganic blueberries and green green vegetables.
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“If you have a salad every day and you put blueberries, salmon and walnuts in a bit of lemon and olive oil, it’s going to be a perfect brain-covering lunch,” he said.
The doctor also suggested considering certain supplements to promote better brain health, such as vitamin D, omega-3, or fish oil, or daily multivitamins.
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“Nearly two-thirds of the American population have low vitamin D,” he said. “And if it’s low, it’s a universal risk factor not only for all the bad things related to your brain, but also for your body, including obesity. cancer …Know and optimize your vitamin D levels. ”
Fox News Digital has requested researchers for comment.
