The #1 Best Drink to Reduce Alzheimer’s Risk, Says Dietitian — Eat This Not That

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 thought, memory, and language. By 2020, it is estimated that approximately 5.8 million Americans will live with Alzheimer’s disease, and that number is expected to triple by 2060. The causes that increase the risk of developing Alzheimer’s disease are not clear, but age is positive. It is thought to correlate with illness and that health behaviors such as family history and diet may affect risk.

The dietary pattern most closely associated with the prevention of Alzheimer’s disease is the Mediterranean diet. This diet is reminiscent of the dietary habits found in the traditional culture of people living in countries facing the Mediterranean Sea. In 2022, the Mediterranean diet was considered by US news and world reports to be America’s “overall best diet” and “best diet for a healthy diet.”

The Mediterranean diet emphasizes the daily consumption of healthy fats such as whole grains, fruits, vegetables, beans, herbs, spices, nuts, and olive oil. On a Mediterranean diet, we recommend eating two servings of seafood each week, but only moderate amounts of dairy, eggs, and chicken. Lean meat and sweets can only be consumed rarely.

To choose a great drink that matches your Mediterranean diet to protect your brain health, A well-made smoothie. Familiar smoothie recipes consist of a combination of fruits, milk, or yogurt approved by the Mediterranean diet, with the addition of nuts, sometimes whole grains, and even proteins such as vegetables.

Fruits provide a natural sweetness, milk and yogurt provide creaminess, proteins help reduce hunger, whole grains fortify fiber, and vegetables add extra vitamins and minerals. Smoothies are a good snack alternative (aiming for a drink of about 300 calories) and an easy way to nourish.

Blended with a combination of healthy smoothies

Here are some combinations of healthy smoothies that will keep you healthy and stimulate your taste buds. Add water and ice as needed to achieve proper consistency.

• 1 cup of strawberries + 1 yogurt + 1/4 cup almonds + 1/4 cup oats
• 1 medium banana + 1 cup of unsweetened soy milk + 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 oat
• 1 cup of blueberries + 1 cup of light oat milk + 1/2 cup of silken tofu + 1/2 cup of cauliflower

Molly Henbury, MS, RD, LD