Five foods that help fight dementia

Foods that prevent dementia

1. Antioxidants

There are many different types of antioxidants, and some of the most well-known examples include vitamin C, vitamin E and beta-carotene. Each antioxidant has a different chemical composition and plays a slightly different role.

In summary, though, antioxidants soak up damaging molecules in the body known as ‘free radicals’ which can contribute to cell death. Therefore, increasing your intake of antioxidants may reduce your risk of developing some types of dementia, including Alzheimer’s disease.

Foods rich in antioxidants include:

• deeply or brightly coloured fruits and vegetables
• whole grains
• tea (especially green tea)
• vegetable oils
• dark chocolate (in moderation)
• red wine (in moderation).

Omega-3 fats

Omega-3 fats are healthy fats that have various benefits for your body and brain. Because our bodies don’t produce it, the only way it can be obtained is from our diet. Omega-3 fats are thought to protect blood vessels and reduce inflammation of the brain. Some research, including one you can read about here, suggests that a higher consumption of omega-3 is associated with a reduced risk of developing dementia.

Omega-3 is found in foods including:

• fish (especially oily fish such as salmon, sardines, mackerel and tuna)
• flaxseed (linseed) oil
• walnuts
• eggs

3. Unsaturated fats

A higher intake of ‘good fats,’ also known as monounsaturated and poly-unsaturated fats has been linked with a lower risk of developing dementia. These fats can increase levels of HDL cholesterol, which help protect brain cells.

Foods high in protective unsaturated fats include:

• olive oil and olives
• some margarines and vegetable oils
• avocados
• nuts and seeds
• fish
  

4. The Mediterranean diet

Some studies, including one you can read about here, has demonstrated the benefits of the Mediterranean diet for good heart and brain health. Eating a Mediterranean diet has been found to reduce the risk of developing problems with memory, thinking and cognitive decline. It’s also been associated with lower levels of stroke, type 2 diabetes and cardiovascular disease.

The Mediterranean diet includes:

• plenty of vegetables
• legumes
• grains
• nuts
• some fruit and fish
• olive oil
• herbs and spices instead of salt
• small amounts of meat.

People who adhere to this diet have been found to have a lower risk of developing dementia, and to have a slower decline if they already have cognitive impairment or dementia.

5. B group vitamins

B group vitamins, such as vitamin B12 and B9 (folate), play an important role in cell metabolism and reducing your risk of developing dementia.

Vitamin B12 is important for normal functioning of the brain and nervous system and is found in foods such as:

• meat
• shellfish
• dairy foods
• tempeh and other fermented foods
• some fortified breakfast cereals.

B9, or folate, is important for the production and maintenance of new cells and is essential for brain function. Sources of folate include:

• green leafy vegetables such as spinach
• other vegetables such as corn, pumpkin and parsnips
• legumes
• sunflower seeds
• fruits such as oranges, bananas, rockmelons and strawberries
• some fortified breakfast cereals.

If you’re stuck for ideas on how to incorporate these foods into your diet, Chef Maggie Beer has partnered with Professor Ralph Martins to write a book with more than 200 recipes that help provide the nutrients we need for optimum brain health. The book, titled Maggie’s Recipes for Life is based on the latest scientific research and includes simple recipes for all ages. You can read more about the book here.