Dementia is defined as a neurocognitive impairment, which includes memory problems that interfere with daily life, eventually preventing sufferers from living on their own. The older you are, the more likely you are to develop dementia. Studies show that poor nutrition can damage the brain over time, our brains are wired to what we eat.
So, how can we eat to prevent the risk of dementia? Having a diet that includes a steady source of veggies, fruits, nuts, seeds, unprocessed wholegrains, and certain oily fish like salmon and mackerel as an excellent source of fatty acids, which are crucial to brain development.
Cutting down on certain foods like salt, sugar and saturated fat should be avoided. There is growing evidence that a high-sugar diet may increase dementia risk by elevating blood glucose levels. Avoiding processed foods like chips and biscuits as well as processed meat like salami and chorizo is a no-brainer when it comes to brain health.
If you’re willing to go the extra health, you can boost your brain by taking vitamins and minerals like B1, B3, B5, B9, B12 and C as well as magnesium, selenium, and zinc. Omega-3 and -6 fatty acids will become your next best friend.
Still not sure what goes on the plate? Here’s a list of the top 10 foods to nourish your brain:
Food for your brain
- Oily fish like salmon and sardines provide essential fatty acids that the body can’t produce on its own.
- Chia seeds are rich in omega-3 and work great as sprinkles over cereal or yoghurt.
- Pumpkin seeds are packed with zinc, which is vital for memory and thought.
- Berries provide anthocyanins, which are potent antioxidants that help protect brain cells.
- Eggs include a good dose of certain B vitamins, like B6, B9 and B12.
- Wholegrains are full of fibre, protein, carbs and B vitamins, as well as starch which is a great source of sustained energy.
- Lean red meat provides dietary iron that is readily absorbed by the body and may contribute to cognitive development.
- Turmeric is a powerful antioxidant shown to reduce plaque, which can build up in the brain leading to disease.
- Nuts are a source of omega-3.
- Sweet potatoes are full of phytonutrients, fibre, vitamins A and C, as well as minerals.
Compiled by: Savanna Douglas
First published by Woman & Home
Also see: How yoghurt consumption provides a natural health boost
