Doctor shares the eight ‘best’ foods to lower your risk of developing dementia

Dementia rates are set to almost triple in the coming decades, according to the World Health Organization.

Despite the dismal prediction, there are green shoots emerging. 

“While there is no single ‘magic’ food that can guarantee a reduced risk of dementia, some foods have been associated with a lower risk of dementia,” said Dr Sunni Patel, from Dish Dash Deets.

From brain-healthy fish to anti-inflammatory turmeric, the doctor shared eight “best” foods for keeping your brain in good shape.

1.Oily fish

From salmon to sardines, oily fish are packed with omega-3 fatty acids which play a key role in your brain health.

These nutrients are “important” for maintaining the structure and function of brain cells. 

“Omega-3 fatty acids have been linked to a reduced risk of cognitive decline and may help improve memory and overall brain function,” Dr Sunni said.

2. Berries

Rich in antioxidants and phytochemicals, the likes of blueberries and strawberries offer more than a tasty bite.

Dr Sunni said: “Antioxidants help protect the brain from oxidative stress and damage caused by free radicals. 

“Oxidative stress has been linked to the development of Alzheimer’s disease.”

3. Leafy green vegetables

Spinach, kale and broccoli have been touted for their impressive health benefits that mostly come down to their content of vitamins, minerals and antioxidants.

Furthermore, the doctor explained they are also a good source of folate, which could cut the risk of cognitive decline.

4. Nuts and seeds

Despite being very small, these foods have an excellent nutritional profile that delivers a kick of brain-healthy omega-3s, good fats, vitamins and antioxidants, which are all associated with improved brain health.

5. Wholegrains

Wholegrains, including brown rice, quinoa, whole wheat, oats, and barley, provide a steady release of glucose to your brain.

Worryingly, high blood sugar levels and insulin resistance have been linked to an increased risk of Alzheimer’s disease.

“Choosing whole grains over refined grains can help maintain stable blood sugar levels and support brain function,” Dr Sunni said.

6. Legumes

Similarly to wholegrains, beans and lentils release glucose slowly into the bloodstream, helping to provide a steady supply of energy to the brain.

7. Turmeric

Chronic inflammation in the brain is believed to be driving the progression of Alzheimer’s disease, but anti-inflammatory turmeric could help come to the rescue.

“It may also help reduce the accumulation of amyloid plaques in the brain, which are characteristic of Alzheimer’s disease,” Dr Sunni said.

The active compound in turmeric responsible for these promising effects is curcumin and can be activated by black pepper or fat.

8. Green tea

Packed with plant compounds like catechins and antioxidants, green tea has been associated with a reduced risk of cognitive decline.