I’ll get right to the point: Alzheimer’s (the NASTY A) is one of the most feared diseases on the planet — for many sad reasons. Worldwide, nearly 44 million people suffer from it. And in the U.S., 1 in 3 elderly adults dies with some form of dementia. And what’s scary, the incidence of this disease is starting to show up in young adults as well.

Scientific research shows that the groundwork for Alzheimer’s is often laid decades before the onset of symptoms. Meaning you could be at risk right now and not even know it.

But the very good news: The brain is resilient! And if problems haven’t progressed too far, it can recover and heal when you give it the right support.

So let’s talk brain support. In a nutshell, here are the SOPs for staving off or even reversing the NASTY A. The key is to stuff your diet with antioxidants (and I mean STUFF!!!) everyday. Here are the key antioxidants and the foods they’re found in, that you want to include in your diet everyday:

• Vitamin E —spinach, kiwi, tomatoes, dandelion greens, hazelnuts, sunflower seeds, broccoli, and almonds.
• Vitamin C —Brussels sprouts, cauliflower, green and red peppers, cabbage, turnip greens, sweet and white potatoes, tomatoes, cranberries, and winter squash.
• Beta-carotene —carrots, sweet potatoes, winter squash, spinach, kale, cantaloupe, and apricots.
• Lycopene —tomatoes, watermelon, pink grapefruit, pink guava, papaya, and goji berries.
• Selenium —Brazil nuts, brown rice, mushrooms, oatmeal, kidney beans, and spinach.
• Polyphenols —romaine lettuce, blueberries, blackberries, cranberries, elderberries, celery, tomatoes, peaches, apples, garbanzo beans, pears, oranges, almonds, strawberries, dark chocolate, and
• watermelon.
• Omega-3 fatty acids —fish, fish oil, and certain algae, flax seeds (and flax oil), chia seeds, hemp seeds (and hemp oil), and walnuts.
• Then add antioxidant-rich herbs and spices to the list:


• Clove —ground clove has a sweet-meets-savory flavor; use it in hummus, soups, and other flavorful dishes.
• Oregano — use it in dressings that top your antioxidant salads.
• Peppermint —packed with manganese; copper; vitamins A, B-6, C, E, and K; beta-carotene; folate; riboflavin; and more, it makes a delicious tea.
• Allspice — containing vitamin A, vitamin C, eugenol, quercetin, and tannins, it’s perfect in sweet dishes; add it to stews, curries, and soups.
• Cinnamon —it’s full of polyphenols, so add it to baked squash, sweet potatoes, steamed carrots, baked apples, and any fruit you dehydrate.
• Cilantro — high in the flavonoid quercetin, iron, magnesium, and manganese; add it to salads, summer rolls, and guacamole.
Finally, to make it really simple, here are the most potent brain protectors you could ever want:




• Purple Cabbage —the world’s cheapest source of antioxidants per ounce — so stock up!
• Curly Kale —one of the world’s most nutrient-dense foods; cook it into a soup, blend it into a smoothie, or add it to salad.
• Artichokes —don’t just eat the hearts — the leaves contain a ton of the good stuff!
• Blueberries —choose wild blueberries (often found in the frozen section); they have nearly double the antioxidant content.
• Dried Apples, Apricots, and Plums — Ounce-for-ounce, dried fruit actually contains more antioxidants than fresh fruit! Avoid any with added sugar, as dried fruit has a high sugar content already.
• Pecans — eat a handful as an afternoon pick-me-up, add them chopped to eggplant parmesan, and bread chicken and fish with them.
• Goji Berries —they can be pricey, but a few go a long way.

One last thought: If you focus on eating a whole food diet that includes raw foods (blue berries, pecans, and shredded apples folded into a purple cabbage and baby kale salad, for instance), “STUFFING” your diet with these foods won’t be difficult. Make a morning smoothie with any of the above-mentioned fresh fruits plus kale and spinach. And keep a baggie or two of dehydrated apples, apricots, plums, and pecans in your purse, car glove box, or desk drawer as an Alzheimer-busting daily snack. With some assertive planning, we can beat the “Nasty A!”