Many scientific studies show that specific foods can reduce the risk of Parkinson’s disease and slow down its progression.
Science-based Parkinson diets deliver substances from foods that have neuroprotective effects. These substances for example:
- reduce (neuro)inflammation
- reduce oxidative damage (e.g. antioxidants)
- improve mitochondrial dysfunction
- reduce protein accumulation
- improve gut health
- have epigenetic effects (improving activation of healthy genes)
- have many other beneficial effects.
The brain is very susceptible to damage. One reason for this is the brain’s very high metabolism. It needs many minerals, vitamins and other micronutrients to function properly.
The neurons that die off in Parkinson’s disease (dopamine-producing neurons) are even more susceptible to brain damage; given these neurons have an even higher metabolism than many other brain cells, and given dopamine is very prone to oxidation, among other reasons.
Therefore, a healthy diet is very important for a healthy brain.
Specific foods can reduce risk and slow the rate of Parkinson’s disease (R,R,R).
Such diets also protect against other forms of neurodegeneration, such as Alzheimer’s disease or vascular dementia, given these diseases have many causes in common (e.g. protein accumulation, lysosomal dysfunction, inflammation, mitochondrial dysfunction, oxidation, etc).
So what are the best foods to slow Parkinson’s disease?
1. Fresh vegetables
A high-vegetable intake has been associated with slower progression of Parkinson’s disease. Try to consume especially green leafy vegetables, like broccoli, Brussel sprouts, cabbage, kale, collard greens, turnip greens, Swiss chard, Romaine lettuce.
Other vegetables like cauliflower are also very healthy.
Vegetables contain substances that protect the brain, and reduce oxidative, mitochondrial and inflammatory damage, while also having epigenetic effects, meaning they can impact gene activity, upregulating the protection of neuro-protective genes.
2. Fresh fruit
Studies show that people with Parkinson’s who consume a diet with lots of fresh fruits (and vegetables) have a slower progression of the disease.
Try to consume ideally blue fruits (like blueberries); these contain brain-protective substances, like anthocyanins.
3. Nuts and seeds
Many nuts and seeds protect the brain, and have been associated with reduced cognitive decline.
Nuts like walnuts contain omega-3 fatty acids, which are important components of the membrane of neurons, and which also reduce inflammation.
Some nuts also contain high doses of vitamin E (see further down), this is an important antioxidant which protects the brain membranes, and reduces oxidative damage.
4. Fish (non-fried)
Fish is healthy for the brain. Consume especially omega-3 rich fish, such as salmon, mackerel, anchovy, sardines and herring.
5. Vitamin E-rich foods
Consuming foods rich in vitamin E could help people with Parkinson’s disease (R).
One factor in Parkinson’s disease is oxidative stress happening in the substantia nigra, which is the part of the brain responsible for movement.
In this area, there are lots of neurons that make dopamine (“dopaminergic neurons”) and these neurons are very susceptible to oxidative damage.
Vitamin E can reduce oxidative damage. It’s a powerful antioxidant. Therefore, it’s recommended to consume lots of foods that contain vitamin E.
Some of the best vitamin E-rich foods are:
- Hazelnuts
- Almonds
- Sunflower seeds
Avocado and green leafy vegetables (broccoli, Brussel’s sprouts, kale, and others) also contain vitamin E, but around ten times less than hazelnuts, almonds and sunflower seeds. So try to eat at least two handfuls each day of these nuts and seeds. But also regularly (daily) consume avocado and green leafy vegetables.
[More information coming soon].
