Alzheimer’s disease is a progressive age-related disease and is the most common type of dementia. This chronic condition often begins with mild memory loss and can lead to severe loss of thinking, memoryand language. In 2020, it was estimated that around 5.8 million Americans were living with Alzheimer’s disease, and that number is expected to triple by 2060. There is no clear cause of what increases the risk of developing Alzheimer diseasebut we know that age is positively correlated with disease, and it is suspected that family history and health behaviors such as diet could influence risk.
The dietary pattern most closely related to protection against Alzheimer’s disease is Mediterranean diet. This diet is reminiscent of the style of eating that has been seen in traditional cultures among people living in the countries bordering the Mediterranean Sea. In 2022, the Mediterranean Diet was considered the “Best Overall Diet” in the United States, as well as the “Best Diet for Healthy Eating” by US News & World Report.
The Mediterranean Diet emphasizes that every day whole grains, fruits, vegetables, beans, herbs, spices, nuts, and healthy fats such as olive oil be consumed The Mediterranean Diet advises eating two servings of seafood a week, while only moderate amounts of dairy products, eggs and poultry are recommended. Red meat and sweets can be eaten only infrequently.
An excellent beverage option that aligns with the Mediterranean diet to protect brain health includes a shake well done. Familiar smoothie Recipes consist of a Mediterranean Diet-approved combination of fruit, milk or yogurt, and added proteins such as nuts, sometimes whole grains, and even vegetables.
Fruit offers a natural hit of sweetness, while milk or yogurt provides creaminess, protein helps keep hunger pangs at bay, whole grains boost fiberY vegetables add additional vitamins and minerals. Smoothies can be a convenient snack replacement (aim for a drink around 300 calories) and an easy way to get a nutritional boost.
Healthy Smoothie Mixes to Blend
Here are some healthy smoothie combinations to stimulate your taste buds while protecting your health. Add water and ice as needed to achieve the right consistency.
- 1 cup of strawberries + 1 cup of yogurt + 1/4 cup of almonds + 1/4 cup oatmeal
- 1 medium banana + 1 cup unsweetened soymilk + 1 scoop vanilla protein powder + 1/4 cup canned pumpkin
- 1/2 cup mango + 1/2 cup pineapple + 1 cup skim milk + 2 tablespoons chia seeds + 1 cup fresh spinach
- 1 medium apple + 1 cup light almond milk + 2 tablespoons peanut butter + 1/4 cup oatmeal
- 1 cup blueberries + 1 cup light oat milk + 1/2 cup silken tofu + 1/2 cup cauliflower
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Molly Hembree, MS, RD, LD
Molly Hembree, MS, RD, LD, is a nationally recognized registered dietitian. read more
