Boost Your Brain: Foods That May Lower Dementia Risk

As we age, our concerns about cognitive health grow. Dementia, known for reducing cognitive functions like memory and speech, can severely impact our quality of life and independence. However, recent studies suggest that the right diet can help reduce the risk of dementia.

Senior nutritionist Naheed Ali shared with Mirror that, "As a medical professional researching nutrition and brain health, I have seen firsthand the power of food in protecting against dementia as we age. A few simple choices can make a real difference."

According to her, there are three foods that can decrease the risk of dementia and enhance our overall well-being:

Berries

Ali recommends adding berries like blueberries, strawberries, and raspberries to our diet. She describes them as "amazing brain foods" that help maintain a healthy brain. "It's so simple. A handful or two a day—whether tossed into oatmeal, yogurt, or just as a snack."

Fish

Fatty fish, such as salmon, are known for their strong impact on the brain. They are rich in Omega-3s, essential for overall health and crucial for brain cell function. Omega-3s are a group of unsaturated fatty acids that support heart and blood system health, balance cholesterol levels, prevent inflammation, and protect the brain and cognitive functions like attention and concentration. They also help reduce brain inflammation related to dementia.

Nuts

Nuts are excellent for brain nutrition as they contain healthy fats, protein, and fiber. However, Ali advises moderation in their consumption due to their high-calorie content. A study conducted in China with adults over 55 found that eating more than ten grams of nuts was linked to improved memory and thinking. Additionally, the researchers found that nut consumption improved cognitive function in these adults by about 60% and even managed to reverse a natural two-year cognitive decline.