What to eat at breakfast, lunch and dinner to slash your risk of Alzheimer’s revealed

SCIENTISTS have revealed what you should eat for breakfast, lunch and dinner to slash your risk of Alzheimer’s disease.

Sticking to a Mediterranean or traditional Chinese, Japanese or Indian diet can reduce your chances of developing the memory-robbing condition, a study found.

Prioritising plant-based foods and fish over meat and fats, which are more common in a Western diet, helps reduce the risk, US researchers found.

Green leafy vegetables, colourful fruits and vegetables, legumes like beans, nuts, omega-3 fatty acids and whole grains help protect against the condition.

You should also try and reduce how much ultra-processed food you eat if you want to cut your chances of Alzheimer’s, they said.

Dr Edward Giovannucci, of Harvard University, said: “A diet that emphasises fruits, vegetables, legumes, nuts, whole grains, and de-emphasises meat, especially red meat, saturated fats and ultra-processed foods is associated with lower risk of Alzheimer’s disease. 

“Physical inactivity and obesity also contribute to higher risk. 

“In addition, the dietary and lifestyle patterns associated with higher risk of Alzheimer’s disease are known to affect the constellation of mechanisms believed to increase risk, including inflammation, insulin resistance and oxidative stress, among others. 

“While further research is needed to better understand the mechanisms, diet and lifestyle factors linked to diabetes, cardiovascular disease and some cancers are likely to influence risk of Alzheimer’s disease.”

Around 944,000 Brits are currently living with dementia and experts predict the numbers will exceed one million by the end of the decade.

Alzheimer’s disease is the most common form of the condition, and is thought to be caused by build-ups of proteins in the brain, including tau and amyloid.

There is currently no cure for the disease, although three promising drugs to slow down its progress are currently in trials.

Previous research has shown diets like the Mediterranean diet — which emphasises healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds — can help reduce the risk.

The latest study, published in the , reviewed the literature to see what foods in particular help cut your chances.

Researchers analysed data from other studies to identify which foods increase the risk, and which help protect against the condition.

Eating more saturated fats, red meat like hamburgers and barbecue, processed meats such as hot dogs, and ultra processed foods increased the risk of Alzheimer’s.

Blackberries and yellow, orange, red, violet and blue vegetables were found to increase antioxidant levels, which help protect against the disease. 

Caffeic acid in coffee also helps improve memory, while omega-3 and vitamin D in fish also help protect the brain and reduce amyloid build-ups, researchers said.

Meanwhile, eating more garlic, beans, almonds, hazelnuts and walnuts, olive oil, peppers, soy products, cinnamon, ginger, saffron, turmeric and leafy greens also helps, they found.

What should I eat for breakfast lunch and dinner to slash my risk of Alzheimer’s?

Breakfast

Starting your day with a coffee is a good idea if you want to protect against dementia, according to the study.

Caffeic acid is one of three active ingredients in the drink, and has been shown to help reduce amounts of tau proteins in the body.

An omelette with peppers, spinach and tomatoes can also boost levels of capsaicin — which also regulates tau production — folate — which reduces inflammation — and carotenoids — which can reduce oxidative stress.

Or why not have a bowl of yoghurt with berries and nuts to increase your levels of antioxidants and phenolic acid, which helps reduce tau as well.

Lunch

Lunchtime is a great chance to get in your leafy greens and olive oil with salads.

A classic Waldorf salad also has the added benefits of grapes, apples and walnuts, which have all been shown to be protective against Alzheimer’s.

Or why not munch on a tasty salad nicoise, which features protein-rich tuna — a great source of disease-fighting omega-3 and vitamin D.

Dinner

Getting creative in the kitchen with a homemade curry is a good idea at dinner.

Spices like cinnamon and ginger help suppress inflammation, while turmeric can help protect your brain cells.

Make sure you use lots of tomatoes and garlic, which contains allicin — another chemical that helps reduce inflammation.

Stick to wholegrain brown rice to serve, which contain phenolic acids that can increase your levels of antioxidants.