Can eating a specific food or following a particular diet help prevent or delay dementia? Many studies suggest that what we eat affects the ageing brain’s ability to think and remember. Studies show a vegetable-rich Mediterranean diet could reduce dementia risk by up to a fifth.
The Mind diet, created in 2015 by Dr Martha Clare Morris and colleagues at Rush University Medical Centre and the Harvard Chan School of Public Health, aims to reduce dementia risk and the decline in brain health that often occurs as people get older. It encourages vegetables, berries, nuts, whole grains, olive oil, fish, beans, and poultry – foods contain nutrients that promote good brain health, possibly by reducing oxidative stress and inflammation.
More research is needed to determine if what we eat can prevent or delay Alzheimer’s or age-related cognitive decline. We spoke to registered dietitian Fareeha Jay – who is keen to stress that no single food can help prevent dementia – to explain the science behind some brain-boosting foods you should be adding to your diet.
Eggs
A new study from researchers in California suggests egg consumption may be associated with a lower risk of Alzheimer’s disease, the most common form of dementia. Researchers observed that adults aged 65 and older who ate eggs around five or more times a week were up to 27 per cent less likely to develop Alzheimer’s over a 15-year follow-up compared with those who rarely or never ate them.
Even modest intake – such as once a week or a few times a month – was associated with around a 17 per cent reduction.
Eggs contain several nutrients thought to support brain health, including choline, vitamin B12, vitamin D, selenium, iodine, and omega-3 fats, as well as B vitamins linked to memory and nerve function. However, as an observational study, it can only identify associations, not prove cause and effect. Other lifestyle or dietary differences may still be influencing the results.
Coffee
A large body of evidence suggests coffee has benefits for the brain, thanks to caffeine reducing inflammation and slowing the degeneration of brain cells, and antioxidants which increase blood flow. A major study by Harvard University earlier this year found people who frequently drank coffee and tea had a lower risk of dementia and better cognitive performance. The effect was not seen in those who drank decaffeinated coffee. Long-term coffee drinking is also linked to a reduced risk of neurological diseases, such as Parkinson’s.
Broccoli
Jay recommends adding broccoli and other leafy greens to your diet, as they provide important nutrients, including B vitamins, which help maintain healthy homocysteine levels. “Elevated homocysteine has been associated with an increased risk of dementia. Aim for at least two servings of green leafy vegetables daily, such as kale, rocket, spinach, or cabbage.”
Broccoli is packed with powerful plant compounds, including antioxidants. It’s also very high in vitamin K, which is essential for healthy brain cells. Broccoli also contains sulforaphanes which provide anti-inflammatory and antioxidant effects and may help protect the brain against damage. Sulforaphane levels are highly concentrated in broccoli sprouts.
Blueberries
Jay says blueberries and other darkly coloured berries are particularly beneficial for brain health because they contain compounds called anthocyanins, which have been shown to improve blood flow to the brain, cognitive function, and memory.
Jay says: “Aim to include berries regularly, for example in overnight oats, yoghurt, smoothies, or paired with dark chocolate. Research suggests that having 25 blueberries every day may be the optimal amount.”
Lentils and legumes
Jay says an important but often overlooked factor in dementia prevention is fibre. “Fibre supports the growth of beneficial bacteria in the gut microbiome. These bacteria produce short-chain fatty acids that nourish the digestive tract.” An unhealthy microbiome has been shown to accelerate cognitive decline. “To increase fibre intake, include wholegrains, nuts, seeds, lentils, and legumes,” says Jay.
Lentils and legumes are especially valuable because they also provide B vitamins, plant protein, and contain flavonoids that may support cognitive function. Research suggests that replacing processed red meat with lentils, beans, and nuts can reduce the risk of dementia by approximately 20 per cent.
Yoghurt, kefir and kimchi
According to Jay, “fermented foods can also support brain health by improving the gut microbiome and influencing neurotransmitter regulation. Because the gut and brain communicate bidirectionally, supporting gut health may positively impact mental wellbeing and cognition.”
Research has demonstrated that daily consumption of fermented foods is associated with a lower risk of dementia and Alzheimer’s disease by improving gut microbiota and reducing neuroinflammation. Jay suggests boosting your intake of fermented foods by adding kefir, kimchi, yoghurt, pickles, and drinks like kombucha to your diet. One study published in the journal Microbiome linked kefir consumption with improved behaviour, memory, learning and mood.
Mackerel and other oily fish
“The human brain is made up of nearly 60 per cent fat, and one of the most important fats for brain function is DHA, an omega-3 fatty acid. DHA is highly concentrated in the brain’s grey matter, which is involved in memory, learning, and emotions,” says Jay.
Your brain uses omega-3s to build brain and nerve cells – so a diet rich in them may slow age-related mental decline and help prevent Alzheimer’s disease.
Sources include salmon, sardines, anchovies, herring, mackerel, and trout. Mackerel has the highest amount of omega-3 per gram, with salmon a close second. Jay recommends aiming for at least two portions of oily fish per week, or taking an omega-3 supplement if you do not eat oily fish.
Walnuts
Research has shown that eating this brain-shaped nut can improve heart health markers, and having a healthy heart is linked to having a healthy brain and a lower risk of neurological disorders.
One study found that regular nut consumption was associated with a lower risk of cognitive decline in older adults. Several nutrients in nuts, such as healthy fats, antioxidants, and vitamin E, may explain their beneficial effects on brain health.
While all nuts are good for your brain, walnuts have an extra edge since they also deliver anti-inflammatory omega-3 fatty acids. Jay recommends including around 30–40g of nuts and seeds daily, which may help support cardiovascular and brain health. “Nuts and seeds contain healthy fats, fibre, and phytosterols that may help lower cholesterol levels. They can easily be added to breakfast cereals, smoothies, yoghurts, salads, or enjoyed as a snack.”
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