Experts have concluded that environmental, genetic, and lifestyle factors like diet and nutrition cause dementia. In addition, medical conditions like heart disease, blood pressure, obesity, and diabetes also play a part in cognitive decline and are affected mainly by your food.
Having a good diet and nutrition has shown evidence to help reduce the risk of dementia as people get older. Some of the best foods include:
Leafy greens have high amounts of antioxidants, phytonutrients, vitamin K, and B vitamins like B9 and folates, which help boost brain health and prevent cognitive decline. Some leafy greens to try to include spinach, collard greens, kale, Swiss chard, leaf lettuce, romaine lettuce, and arugula.
You can add them to your salads, soups, stews, pesto, sauces, and smoothies to incorporate them into your diet all day.
Cherries, blackberries, blueberries, and raspberries are rich in anthocyanin, a flavonoid that stops brain damage progression triggered by free radicals. They also contain antioxidants, anti-inflammatory compounds, minerals, fiber, and a range of vitamins that help prevent inflammation and help maintain brain health.
Nuts and Seeds
Nuts like walnuts, pecans, almonds, peanuts, and cashews are rich in omega-3 fatty acids, healthy fats, magnesium, B vitamins, and vitamin E, which help promote brain health and prevent the signs of dementia as you age.
English walnuts contain high anti-inflammatory phytochemicals, which reduce inflammation in the brain cells and help maintain maximum brain health. Likewise, seeds like flax seeds, pumpkin seeds, and sunflower seeds have high antioxidants, omega-3s, vitamin E, and choline, which help boost brain health and prevent cognitive decline.
Fish like sardines, salmon, mackerel, herring, and cod are rich in Omega-3 fatty acids, which help promote better brain health and protect brain function. Packed with vitamin B12, fish helps maintain optimal brain health. Conversely, experts associate low vitamin B12 levels with cognitive impairment.
Cruciferous vegetables like cauliflower, broccoli, and Brussels sprouts are rich in carotenoids and B vitamins. These help lower homocysteine, an amino acid associated with dementia, brain atrophy, and cognitive decline. You can eat them as salads or add them to condiments, smoothies, and soups.