I have just re-read the book
"Power Foods For The Brain" by Dr. Neal Barnard
Clinical researcher and associate professor of medicine at the George Washington University School Of Medicine and Health Sciences and I highly recommend it. He discusses what scientists are finding as a common denominator in alzheimer & dementia brains and in a nutshell plaque build up in the brain is caused by animal fats (including cholesterol from shellfish) and excess metals i.e. iron, copper, zinc, aluminium, & mercury. Sources of excess metals include unfiltered tap water, copper pipes, foil, packaging, multivitamins, cast iron cookware, fortified breakfast cereals, meat, organ meats, fish, shellfish, frozen pizza, tinned foods, soda cans, baking powder, antacids, antiperspirant, tea (camellia sinensis - contains aluminium in the leaf). Copper plus bad fats daily - saturated and hydrogenated/trans fat is showing to be harmful to the brain that includes dairy - (be careful because olive oil also contains 14% saturated fat but overall is a very good one to use.) Salmon is about 50% fat - 15-30% is omega 3 & the other 70 to 85% is saturated & unsaturated fats. His recommendation is to consume no animal foods at all but have a low fat, low sugar diet based on the following foods:
Which foods are helpful for the health of the brain?
Fresh foods are far more effective than vitamin tablets.
Through walnuts, almonds, hazelnuts, pine nuts, pecans, pistachios, sunflower seeds, sesame seeds, and flaxseeds.
Fresh broccoli, kale, spinach, asparagus, green leafy vegetables, beans, peas, citrus, rock melon (cantaloupe), wild rice also contains folate.
Whole grains such as oats, barley, green vegetables, beans, legumes, sweet potatoes, bananas and nuts.
Fortified rice, almond or soy milk, B12 chewable supplement, breakfast cereals.
Also helpful are orange coloured fruits and vegetables, blueberries, apples & pears & other bright coloured fruits and vegetables. This kind of low fat plant based diet is also helpful for the prevention of cardiovascular disease.
Efficient Blood flow throughout the human body is helped by daily exercise - your brain makes up 2% of your body but uses 20% of your blood supply.
Linking, language learning & sites like Luminosity are helpful.
Menu Plan & Recipes
Dr. Barnard also has a menu plan and recipes in his book.