Dr. Barnard is a leading expert in nutrition in the United States. In the TED & Talks video where he is a speaker, he shared valuable information on the topic “Brain Energy Supplement Foods,” stating that food can help prevent many memory-related diseases.
Here is a summary of the content of this video:
On February 8, 2012, my father passed away. But in reality, that was only the day his heart stopped beating. He had actually passed away many years earlier when his memory began to decline. The gaps in his memory grew larger over time, until he no longer recognized his children, could not care for himself, and his personality had completely changed.
If I had to list the scariest things that could happen, Alzheimer’s disease would definitely be at the bottom of the list – a disease no one wants to encounter. Memory loss means losing everything: loved ones, memories, and even yourself.
What is Alzheimer’s disease?
When observing the brain of a person with Alzheimer’s under a microscope, an abnormal presence of beta-amyloid protein between brain cells is discovered. These accumulate into “plaque-like” structures, causing brain damage.
About half of Americans who reach the age of 85 are affected by this disease. However, many people often think that Alzheimer’s is an inevitable consequence of aging or due to genetics. The APOE-ε4 gene can increase the risk of the disease by 3 times if inherited from one parent, and 10-15 times if inherited from both. But what can we do to reduce this risk?
The role of diet in Alzheimer’s disease
The “Chicago Health and Aging Project” analyzed the eating habits of hundreds of people. The results showed:
Saturated Fat: People who consume high amounts of saturated fat (found in meat, butter, cheese) have a 2-3 times higher risk of developing Alzheimer’s than those who consume less.
Trans Fat: Found in pastries and fried foods, it also increases the risk of memory decline.
In Finland, another study showed that limiting fat intake not only reduced the risk of Alzheimer’s but also prevented the onset of mild cognitive impairment – an early sign of the disease.
Metals in food
Iron and copper, while necessary for the body, can become harmful when in excess. Iron from cast iron pans or copper from water pipes can accumulate in the brain, creating free radicals – molecules that damage brain cells.
The Role of antioxidants
Vitamin E is a powerful antioxidant, abundant in spinach, mangoes, nuts, and seeds. Studies indicate that people who consume enough vitamin E (8mg/day) reduce their risk of Alzheimer’s by up to 50%.
However, it is recommended to obtain vitamin E from natural foods rather than supplements, as natural foods provide all eight forms of vitamin E that the body needs.
The power of food colors
Foods rich in color, such as grapes, blueberries, carrots, and tomatoes, contain powerful antioxidants like anthocyanins, beta-carotene, and lycopene. Research at the University of Cincinnati (USA) shows that supplementing with grape or blueberry juice improves memory in just 3 months.
Lessons from nature
Our bodies are capable of recognizing and being attracted to antioxidants from natural foods due to their vibrant colors. Therefore, a diet rich in fruits, vegetables, and limited in saturated fats will not only be good for heart health but will also protect the brain from Alzheimer’s disease.
Start by changing small habits in daily life – a colorful salad plate, a handful of nuts, or a glass of fresh juice – to keep the mind sharp and healthy.
Watch the full video here.
More about Dr. Barnard:
Dr. Barnard has led numerous studies investigating the impact of diet on diabetes, body weight, and chronic pain, including a groundbreaking study on dietary interventions for type 2 diabetes, funded by the National Institutes of Health.
Dr. Barnard is the author of over 70 scientific publications and 17 books. As president of the Physicians Committee, Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research. He has hosted three PBS television programs on nutrition and health and frequently appears on news programs to discuss nutrition and research-related issues.
A native of Fargo, North Dakota, Dr. Barnard earned his Master’s degree from the George Washington University School of Medicine and completed his residency at the same institution. He practiced at St. Vincent’s Hospital in New York before returning to Washington to establish the Physicians Committee.
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