5 Must-Eat Parkinson’s Foods for a Healthy Parkinson’s Diet

Parkinson’s Diet – Introduction to a Healthy Diet

This blog post focuses on the essential Parkinson’s foods that should be included in your healthy Parkinson’s diet.

In this article, we will share five must-eat foods that are not only delicious but also beneficial for individuals living with Parkinson’s disease.

Whether you are newly diagnosed or have been managing Parkinson’s for a while, incorporating these foods into your diet can have a positive impact on your overall well-being.

So, let’s dive into our list of Parkinson’s diet essentials and discover how you can nourish your body while enjoying flavorful meals.

5 Must-Eat Foods in a Parkinson’s Diet

1. 1. Fruits
   • Eat these fruits because they are the highest in antioxidants, vitamins and minerals
     • Berries (Blueberries, Raspberries, Blackberries, Strawberries)
     • Cherries
     • Bananas
     • Apples
     • Oranges
2. 2. Vegetables
   • Eat these vegetables because they are high in antioxidants, vitamins, minerals and complex carbohydrates.
     • Cruciferous vegetables – Broccoli, Cauliflower, Kale, Brussel Sprouts
     • Carrots
     • Eat Sweet Potatoes
3. 3. Lean Proteins
   • Ear these lean proteins because they offer a host of nutrients without adding a lot of saturated fats.
     • Poultry – Chicken and Turkey
     • Fish
     • Beans and Legumes – kidney beans, black beans, pinto beans, edamame (soybeans)
     • Nuts and Seeds – walnuts, almonds, chia seeds, pecans, pumpkin seeds, sunflower seeds
4. 4. Whole Grains
   • Eat these whole grains because they are high in complex carbohydrates, nutrients and fiber
     • Whole Wheat and Multigrain breads
     • Whole wheat and multigrain pasta
     • Oatmeal
     • Brown rice
5. 5. Healthy Fats
   • Eat these healthy fats because they have brain and heart health protective properties
     • Fatty Fish such as Salmon
     • Avocados
     • Olive Oil

Including these 5 must-eat food groups will help to ensure you are getting a balanced and complete nutritional Parkinson’s DIet

Understanding Essential Nutrients

Essential nutrients are the building blocks that our bodies require to function optimally.

These vital compounds, including vitamins, minerals, proteins, fats, and carbohydrates, are indispensable for sustaining life and supporting various physiological processes.

Each nutrient serves a unique role, contributing to aspects such as energy production, tissue repair, immune function, and cognitive health.

Protein

Protein, a crucial building block of life, plays an essential role in maintaining overall health and well-being. Proteins are a key nutrient in a Parkinson’s Diet.

It forms the structural framework of our bodies, from muscles and tissues to bones and cartilage.

Proteins are also the building blocks for enzymes, hormones, and other essential molecules that regulate various bodily functions.

Repairing and rebuilding tissues is one of the main functions of proteins. As we engage in daily activities, our muscles undergo microscopic tears and damage.

Protein provides the amino acids necessary to repair these tears and maintain strong, healthy muscles. Additionally, protein contributes to the growth and development of new tissues, particularly during childhood and adolescence.

Beyond its structural role, protein also plays a vital part in various metabolic processes.

Enzymes, composed of protein, act as catalysts, facilitating chemical reactions that convert food into energy, synthesize new molecules, and break down waste products.

Hormones, another class of protein-based molecules, regulate a wide range of bodily functions, including growth, reproduction, and stress response.

Incorporating protein-rich foods into our diet is essential for maintaining overall health.

By consuming a variety of protein-rich foods, we can ensure that our bodies receive the essential amino acids needed for optimal health and well-being.

A balanced Parkinson’s diet rich in protein can help maintain muscle mass, support metabolic processes, and contribute to a healthy immune system.

Resources:

9 Important Functions of Protein in Your Body, Healthline, Gavin Van De Walle, February 15, 2023

Carbohydrates

Carbohydrates are one of the three essential macronutrients, along with protein and fat. Carbohydrates are a key component of a Parkinson’s Diet.

They serve as the body’s primary source of energy, providing the fuel needed for all bodily functions, including physical activity, brain function, and digestion.

Carbohydrates can be divided into two types: simple and complex.

Simple carbohydrates are quickly digested and absorbed into the bloodstream, causing a rapid spike in blood sugar levels. Examples of simple carbohydrates would be white bread and sugar.

Complex carbohydrates are digested more slowly, providing a sustained release of energy and helping to regulate blood sugar levels. Complex carbohydrates would include whole grains, fruits, and vegetables,

Carbohydrates play an important role in the Parkinson’s diet. For Parkinson’s patients, it is essential to choose complex carbohydrates over simple carbohydrates.

By incorporating complex carbohydrates into your Parkinson’s diet, you can help to improve your overall health and well-being, manage your Parkinson’s symptoms, and reduce your risk of developing chronic diseases.

References:

Simple Carbohydrates Guide: 6 Common Simple Carbohydrates, Masterclass, June 22, 2021

Fats

Fats often get a bad rap but are an essential part of our diets by contributing to brain health. Healthy fats are especially important for people with Parkinson’s disease, and a key part of a Parkinson’s Diet, as they can help to:

• Support brain function
• Reduce inflammation
• Improve mood and cognitive function
• Protect the nervous system

Fats can be divided into different types: polyunsaturated fats and monounsaturated fats.

Polyunsaturated fats include omega-3 and omega-6 fatty acids. These are two essential fatty acids that our bodies cannot produce and we need to include them in our Parkinson’s diet.

Monounsaturated fats, such as those found in olive oil and avocados, are also beneficial for health.

Here are some examples of foods that contain healthy fats:

• Omega-3 fatty acids: 
  • Fatty fish such as salmon, tuna, mackerel, and sardines are excellent sources of omega-3 fatty acids.
  • Chia Seeds
  • Walnuts

• Omega-6 fatty acids: 
  • Nuts and seeds, such as almonds, walnuts, and chia seeds, are good sources of omega-6 fatty acids. 
  • Vegetable oils

• Monounsaturated fats: 
  • Olive oil
  • Avocados
  • Nuts

When choosing healthy fats, it is important to limit your intake of saturated and trans fats. Saturated fats are found in animal products such as red meat, butter, and full-fat dairy products. Trans fats are found in processed foods such as fried foods, baked goods, and margarine.

By incorporating healthy fats into your Parkinson’s diet, you can help to support your brain health, reduce inflammation, and improve your overall well-being.

Resources:

Dietary Fats, American Heart Association, November 1, 2021

Vitamins & Minerals

Vitamins are organic compounds that the body cannot produce on its own and must be obtained from food or supplements. Some of the most important vitamins for people with Parkinson’s disease in their Parkinson’s Diet include:

• Vitamin D: Vitamin D plays a role in calcium absorption and bone health. It may also help to protect against cognitive decline and dementia, which are common complications of Parkinson’s disease.
• Good sources of vitamin D include
  • fatty fish
  • eggs
  • fortified milk.
• Vitamin C: Vitamin C is an antioxidant that helps to protect cells from damage. It may also help to improve immune function and reduce inflammation.
• Good sources of vitamin C include
  • citrus fruits
  • berries
  • vegetables such as broccoli and bell peppers.
• Vitamin E: Vitamin E is another antioxidant that helps to protect cells from damage. It may also help to improve cognitive function and reduce the risk of falls, which are common in people with Parkinson’s disease.
• Good sources of vitamin E include
  • nuts
  • seeds,
  • leafy green vegetables.

Minerals

Minerals are inorganic compounds that are essential for various bodily functions. Some of the most important minerals for people with Parkinson’s disease for their Parkinson’s Diet include:

• Calcium: Calcium is important for bone health and muscle function. It may also help to reduce the risk of osteoporosis, which is a common complication of Parkinson’s disease.
  • Good sources of calcium include:
    • dairy products
    • leafy green vegetables
    • fortified foods such as orange juice and cereal.
• Magnesium: Magnesium is involved in over 300 biochemical reactions in the body. It may help to improve
  • muscle function
  • reduce cramps
  • regulate blood sugar levels.
  • Good sources of magnesium include
    • nuts
    • seeds
    • beans
    • leafy green vegetables.
• Iron: Iron is important for carrying oxygen throughout the body. It may also help to improve cognitive function in people with Parkinson’s disease. Good sources of iron include
  • meat
  • poultry
  • fish
  • beans
  • iron-fortified foods such as cereal and bread.

If you have any concerns about your vitamin or mineral intake, talk to your doctor. They can help you to create a personalized plan to ensure that you are getting the nutrients you need.

These Vitamins and Minerals are an essential part of a Parkinson’s Diet to help prevent fatigue. To learn more about fatigue, read my article:

Key Must-Eat Foods for a Parkinson’s Diet

While there is no specific diet designed for people with Parkinson’s, some key must-eat foods provide a complete and balanced Parkinson’s Diet. Let’s take a look at these must-eat foods.

Fruits and Vegetables

In crafting a Parkinson’s diet that promotes overall well-being, the inclusion of an abundance of fruits and vegetables is essential.

These nutritional powerhouses are rich in vitamins, minerals, fiber, and antioxidants, offering a host of benefits for individuals with Parkinson’s disease.

Antioxidants, in particular, play a crucial role in preventing oxidative stress—a factor associated with the progression of Parkinson’s.

Optimal choices for fruits and vegetables with high antioxidant levels include berries such as blueberries, strawberries, and raspberries, known for their potent polyphenols.

Dark leafy greens like spinach and kale are also excellent additions, providing a wealth of vitamins and minerals. Additionally, cruciferous vegetables such as broccoli and cauliflower boast powerful antioxidants that contribute to overall brain health.

These fruits and vegetables can contribute to overall brain health. Combining fruits and vegetables with exercise can provide cognitive benefits To learn more read the article:

Whole Grains

In the quest for a wholesome and complete Parkinson’s diet, the incorporation of whole grains is an essential piece of the overall diet.

Whole grains are rich in fiber, vitamins, and minerals, providing a sustained release of energy that can be particularly beneficial for individuals managing Parkinson’s disease.

Examples of nutrient-dense whole grains include

• Brown rice – which is brimming with B vitamins and essential minerals.
• Quinoa – a complete protein source known for its versatility and amino acid profile.
• Oats – a whole grain powerhouse, not only offer fiber but also beta-glucans, known for their heart-healthy properties.

These whole grains contribute to digestive health, help regulate blood sugar levels, and offer a robust nutritional foundation.

Lean Proteins

Integrating lean proteins into a balanced Parkinson’s diet is a key component for maintaining muscle health and overall well-being.

Lean protein sources offer a wealth of nutrients without excessive saturated fats, aiding in the preservation of muscle mass—crucial for individuals managing Parkinson’s.

Poultry, such as chicken and turkey, stands out as a lean protein option that provides essential amino acids necessary for muscle function.

Tofu and legumes, including beans and lentils, are excellent plant-based alternatives that offer protein along with additional fiber and nutrients.

Nuts and seeds, such as almonds and chia seeds, are not only rich in protein but also provide healthy fats that contribute to brain health.

It is important to note that proteins can interfere with the absorption of carbidopa/levodopa so it is important to not eat a lot of protein when taking this type of medication.

Healthy Fats

Including healthy fats as a part of a complete and balanced Parkinson’s diet is essential for both brain health and overall well-being.

While the notion of fats may raise eyebrows and many people shy away from fats, certain fats play a crucial role in supporting cognitive function and maintaining a healthy nervous system.

Omega-3 fatty acids, found in fatty fish like salmon and mackerel, as well as in walnuts and flaxseeds, offer anti-inflammatory properties that can be particularly beneficial for individuals with Parkinson’s.

Avocados, rich in monounsaturated fats, provide a nutrient-dense source of energy while contributing to heart health.

Olive oil, another monounsaturated fat source, boasts antioxidant properties and is a versatile option for cooking.

Understanding the role of these fats and making informed dietary choices can contribute to a well-rounded approach to nutrition as part of a Parkinson’s diet.

Recommended Daily Servings of the 5 Must-Eat Foods for a Parkinson’s Diet

The daily recommended servings for a complete and balanced Parkinson’s diet can vary based on individual needs and preferences. However, here’s a general guideline for a well-rounded approach:

These are general recommendations, and individual needs may vary.

It’s essential to consult with a healthcare professional or a registered dietitian to tailor these guidelines based on specific health conditions, lifestyle factors, and personal preferences. Additionally, staying hydrated by consuming an adequate amount of water throughout the day is crucial for overall health.

References:

Healthy Eating Pyramid, The Nutrition Source, Harvard T.H. Chan School of Public Health, 2008

Learn how to eat healthy with MyPlate, My Plate U.S. Department of Agriculture, Myplate.gov

Foods Parkinson’s Patients Should Avoid

Below are some foods that you should avoid as part of your Parkinson’s Diet. These foods can exacerbate both motor and non-motor symptoms which can have a big impact on your quality of life.

Processed Foods

Processed foods are often high in unhealthy fats, sugar, and sodium, which can have a detrimental effect on overall health and worsen Parkinson’s symptoms. Here’s a summary of the key reasons why processed foods should be avoided in a Parkinson’s diet:

1. High Unhealthy Fats:
   • Processed foods often contain saturated and trans fats, which can raise cholesterol levels and increase the risk of heart disease.
   • These fats can also contribute to inflammation, which can worsen Parkinson’s symptoms.
2. Excess Sugar:
   • Processed foods are often loaded with added sugar, which can lead to spikes in blood sugar levels.
   • These fluctuations can interfere with the absorption of Parkinson’s medications and make symptoms more unpredictable.
3. High Sodium Intake:
   • Processed foods are often high in sodium, which can contribute to high blood pressure.
   • High blood pressure can put additional strain on the cardiovascular system, which can be particularly concerning for Parkinson’s patients.
4. Lack of Essential Nutrients:
   • Processed foods are often stripped of essential vitamins, minerals, and fiber, which are crucial for overall health and can help manage Parkinson’s symptoms.
   • Opting for whole, unprocessed foods ensures a more nutrient-rich diet.
5. Potential for Added Chemicals and Preservatives:
   • Processed foods often contain added chemicals and preservatives to extend shelf life and enhance flavor.
   • These additives can have negative effects on overall health and may interact with Parkinson’s medications.

Red Meat

Red meat, while a source of protein, should be limited in a Parkinson’s diet due to several potential negative effects:

1. High Saturated Fat Content:
   • Red meat is a rich source of saturated fat, which can raise cholesterol levels and increase the risk of heart disease.
   • This is a particular concern for Parkinson’s patients, as they are already at an increased risk of cardiovascular issues.
2. Potential for Iron Overload:
   • Red meat is high in iron, which can be problematic for Parkinson’s patients.
   • While iron is generally an essential nutrient, some research suggests that excessive iron intake may worsen Parkinson’s symptoms.
3. Limited Fiber Content:
   • Red meat is low in fiber, which can contribute to constipation, a common symptom of Parkinson’s disease.
4. Potential for Heme Iron:
   • Red meat contains heme iron, which is more readily absorbed by the body than non-heme iron found in plant sources.
   • Studies suggest that high heme iron intake may increase the risk of Parkinson’s disease progression.
5. Inflammatory Potential:
   • Some studies suggest that red meat consumption may increase inflammation, which can worsen Parkinson’s symptoms.
   • Inflammation is thought to play a role in the neurodegeneration associated with Parkinson’s disease.

Caffeine and Alcohol

Caffeine and alcohol are generally advised against in a Parkinson’s diet due to their potential negative effects on motor symptoms and overall health. Here’s a summary of the reasons why caffeine and alcohol should be limited or avoided in a Parkinson’s diet:

Caffeine:

1. Exacerbated Motor Symptoms:
   • Caffeine can worsen motor symptoms in Parkinson’s patients, particularly those related to tremors and dyskinesia.
   • Caffeine’s stimulating effect on the nervous system can amplify these movement abnormalities.
2. Sleep Disruption:
   • Caffeine can interfere with sleep patterns, which can be particularly detrimental for Parkinson’s patients, who often experience sleep disturbances.
   • Adequate sleep is crucial for overall health and symptom management in Parkinson’s disease.
3. Interaction with Medications:
   • Caffeine may interact with certain Parkinson’s medications, potentially affecting their efficacy or causing adverse reactions.
   • It’s important to consult with a healthcare professional to determine caffeine’s interaction potential.

Alcohol:

1. Impaired Motor Control:
   • Alcohol consumption can impair motor control and coordination, worsening movement symptoms in Parkinson’s patients.
   • Alcohol’s depressant effect on the nervous system can exacerbate tremors, rigidity, and balance issues.
2. Increased Risk of Falls:
   • Alcohol consumption increases the risk of falls, which can be more severe and have greater consequences for Parkinson’s patients due to their movement limitations.
3. Interaction with Medications:
   • Alcohol can interact with certain Parkinson’s medications, potentially reducing their effectiveness or causing adverse reactions.
   • It’s important to consult with a healthcare professional to determine alcohol’s interaction potential.
4. Sleep Disruption:
   • Alcohol can disrupt sleep patterns, which can worsen Parkinson’s symptoms and hinder overall well-being. Adequate sleep is essential for symptom management and overall health in Parkinson’s disease.

Specific Foods That May Be Beneficial for Parkinson’s Patients

Below are some foods you should consider including in your Parkinson’s Diet to help with your motor and non-motor symptoms.

Tumeric

Turmeric, a spice commonly used in Indian cuisine, has emerged as a potential dietary supplement for Parkinson’s disease due to its anti-inflammatory and neuroprotective properties.

Here are some of the reasons why turmeric should be considered for inclusion in a Parkinson’s diet:

1. Anti-inflammatory Properties:
   • Turmeric contains curcumin, a bioactive compound with potent anti-inflammatory effects.
   • Inflammation is thought to play a significant role in the progression of Parkinson’s disease, and curcumin’s anti-inflammatory properties may help to slow disease progression.
2. Neuroprotective Effects:
   • Curcumin has also been shown to have neuroprotective effects, meaning it can help to protect brain cells from damage.
3. Potential to Improve Motor Symptoms:
   • Some studies suggest that curcumin may help to improve motor symptoms in Parkinson’s patients.
4. Good Safety Profile:
   • Curcumin has a generally good safety profile and is well-tolerated by most individuals. It is generally safe to consume turmeric as a spice in food or as a dietary supplement.
5. Potential to Enhance Cognitive Function:
   • Some studies suggest that curcumin may also have cognitive benefits, potentially slowing cognitive decline in Parkinson’s patients.

It is important to consult with a healthcare professional before starting any new supplement, including curcumin.

Green Tea

Green tea, a popular beverage derived from the Camellia sinensis plant, has emerged as a potential dietary supplement for Parkinson’s disease due to its rich antioxidant content and potential neuroprotective effects.

Here are some of the reasons why green tea should be considered for inclusion in a Parkinson’s diet:

1. Abundant Antioxidants:
   • Green tea is a rich source of polyphenols, particularly epigallocatechin gallate (EGCG), a potent antioxidant.
   • Antioxidants play a crucial role in neutralizing harmful free radicals, which contribute to oxidative stress and are thought to play a role in Parkinson’s disease progression.
2. Neuroprotective Effects:
   • Studies suggest that EGCG, the primary polyphenol in green tea, may have neuroprotective effects, potentially slowing the degeneration of dopamine-producing neurons in the brain.
3. Potential to Improve Motor Symptoms:
   • Some studies suggest that green tea consumption may help to improve motor symptoms in Parkinson’s patients, particularly those related to tremors and rigidity.
4. Good Safety Profile:
   • Green tea consumption is generally safe and well-tolerated by most individuals. It is generally safe to consume green tea as a beverage or as a dietary supplement.
5. Potential Cognitive Benefits:
   • Preliminary research suggests that green tea consumption may also have cognitive benefits, potentially slowing cognitive decline in Parkinson’s patients.

It is important to consult with a healthcare professional before starting any new supplement, including green tea.

Berries

Berries are a nutritional powerhouse and a valuable addition to a Parkinson’s diet. Here are some of the reasons why berries should be included in a Parkinson’s diet:

1. Rich Antioxidant Content:
   • Berries are a rich source of antioxidants, particularly anthocyanins, which are potent antioxidants that help protect cells from oxidative damage.
   • Oxidative stress is thought to play a role in the progression of Parkinson’s disease, and the antioxidant content of berries may help to slow disease progression.
2. Anti-inflammatory Properties:
   • Berries also have anti-inflammatory properties, which are important for managing Parkinson’s disease.
   • Inflammation is thought to contribute to the degeneration of dopamine-producing neurons in the brain, and the anti-inflammatory properties of berries may help to protect these neurons.
3. Neuroprotective Effects:
   • Studies suggest that berries may have neuroprotective effects, potentially slowing the loss of dopamine-producing neurons.
4. Potential to Improve Motor Symptoms:
   • Some preliminary research suggests that berry consumption may help to improve motor symptoms in Parkinson’s patients.

Omega – 3 Fatty Acids

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential nutrients that play a crucial role in brain health and overall well-being. They are particularly beneficial for individuals with Parkinson’s disease, offering a range of potential benefits:

1. Anti-inflammatory Effects:
   • Omega-3 fatty acids possess potent anti-inflammatory properties, which can help to reduce inflammation in the brain.
   • Inflammation is thought to contribute to the progression of Parkinson’s disease, and the anti-inflammatory properties of omega-3 fatty acids may help to slow disease progression and improve symptom severity.
2. Neuroprotective Effects:
   • Studies suggest that omega-3 fatty acids have neuroprotective effects, potentially slowing the loss of dopamine-producing neurons in the brain.
3. Potential to Improve Motor Symptoms:
   • Some preliminary research suggests that omega-3 fatty acid supplementation may help to improve motor symptoms in Parkinson’s patients, particularly those related to tremors and rigidity.
4. Good Safety Profile: Omega-3 fatty acids are generally safe and well-tolerated by most individuals. They can be obtained from oily fish such as salmon, mackerel, and sardines, or through dietary supplements.
5. Potential Cognitive Benefits:
   • Preliminary research suggests that omega-3 fatty acid supplementation may also have cognitive benefits, potentially slowing cognitive decline in Parkinson’s patients.

Parkinson’s Diet – Conclusion

In conclusion, incorporating these five essential foods into your diet can significantly impact your overall health and well-being while managing Parkinson’s disease.

By embracing a nutrient-rich diet rich in anti-inflammatory and neuroprotective compounds, you can support your brain health, mitigate symptom severity, and enhance your quality of life.

Remember, a healthy diet is just one aspect of a comprehensive Parkinson’s management plan.

Consult your healthcare professional to develop a personalized approach that addresses your individual needs and preferences.