My mother has Alzheimer's, and I'm worried about developing it myself. What can I do diet-wise to help prevent it?
There's no known way to prevent it, but eating the right foods might help slow the process.
Start with beverages: drinking plenty of water, at least two cups of green tea daily, unfiltered apple juice and red wine help protect the brain, according to Dr. John La Puma, author of ChefMD's Big Book of Culinary Medicine.
His other recommendations:
* Asparagus, spinach, kale and other dark green vegetables high in folate, associated with slowing cognitive decline.
* Oily fish high in Omega 3s, such as salmon and tuna. Eating it weekly cuts Alzheimer's risk 40 percent, he says.
* Sunflower seeds, almonds and other foods rich in vitamin E.
* Fortified whole-grain cereals, also rich in folate.
* Four servings of veggies daily, which studies show can cut Alzheimer's risk by 40 percent.
* The Mediterranean diet of fish, produce, legumes, whole grains and nuts and seeds.
Foods to avoid: Those high in trans and saturated fats, or rich in copper. Copper-laden foods include calves' liver and molasses.
Here's an Alzheimer's-fighting recipe from Dr. John La Puma. For more, go to chefmd.com.
Shiitake Mushroom & Asparagus Frittata with Smoked Salmon
Serves 4
Butter-flavored cooking oil spray
6 ounces shiitake mushrooms, stems discarded, caps sliced
6 ounces asparagus spears, trimmed and cut into 1-inch pieces
5 large egg whites
1 large egg
3 tablespoons fat-free soy milk or milk
2 tablespoons chopped fresh dill
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 ounces smoked salmon, coarsely chopped
2 tablespoons reduced-fat sour cream
* Heat an ovenproof, slope- sided, 10-inch skillet over medium heat.
* Coat with cooking oil spray.
* Add mushrooms and asparagus; cook 5 minutes, stirring occasionally.
* Preheat broiler.
* In a medium bowl, beat together egg whites, egg, milk, 1 tablespoon of the dill, the salt and pepper.
* Stir in smoked salmon; pour mixture into skillet over vegetables; mix well.
* Press vegetables down into an even layer under the egg mixture.
* Cook without stirring until eggs are set on bottom, about 4 minutes (center will be wet).
* Transfer to broiler; broil 4 to 5 inches from heat for 2 minutes or until eggs are set.
* Cut into wedges.
* Drop spoonfuls of sour cream on wedges, and sprinkle remaining 1 tablespoon dill over frittata before serving.
Nutritional information per serving: 108 cal., 4 g fat (1 g sat), 63 mg chol., 5 g carb., 13 g pro., 1 g fiber, 805 mg sodium.
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