One of the best ways to fight dementia is to prevent it in the first place. Research shows eating right can boost your memory. On the flip side, foods like sugar may increase your dementia risk.So you can fight dementia by eating the following foods.
1. Cruciferous vegetables
You’re sick of hearing “eat your veggies.” But we must agree because broccoli, brussels sprouts, and cauliflower are so darn good for your brain. From the cabbage family, cruciferous vegetables contain carotenoids that reduce homocysteine, an amino acid connected to cognitive impairment. Shoot for three or more 1/2 cup servings each week.
2. Berries and cherries
Loaded with antioxidants and vitamin C, berries and cherries have anti-inflammatory properties and contain anthocyanin, which protects the brain from damage caused by free radicals. So add some berries and cherries to your smoothies.
3. Mushrooms
Sadly, the healthiest way to eat mushrooms is probably not on a pizza. But both fresh and dried mushrooms provide vitamin B12, which may lower your risk of Alzheimer’s. Mushrooms also improve your metabolism, bladder function, and immune system. So add them to a frittata, soup, or veggie burger for health benefits.
4. Certain spices
Spices like cinnamon, turmeric, cumin, and sage have inflammation-fighting properties, and inflammation in the brain is a potential cause of memory problems. The spices also help break up brain plaque, which can lead to memory issues. So, add cinnamon to your coffee or some cook flavorful meals.
5. Walnuts
If your diet contains daily omega-3s, you’ll have a 26% smaller chance of developing brain lesions that lead to dementia. Luckily, one crunchy snack is loaded with this nutrient. Top your salad with walnuts for all the omega-3 benefits; it’s also high in fiber, manganese, and vitamin E.
6. Chia Seeds
No, these little seeds don’t come from a terracotta figurine. Chia seeds are one of the best ingredients you can add to a smoothie or sprinkle on your granola bowl. Full of omega-3 fatty acids, as well as manganese, calcium, phosphorus and protein — yes, 4 grams of protein in 2 tablespoons — chia seeds will help you digest, recover, and think better.
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7. Fatty fish
A small fish like mackerel is packed with omega-3s, which fight dementia. Herring, salmon, anchovies, and sardines are also heavy in omega-3s as well as potassium, selenium, magnesium, and B vitamins. You’ll benefit from a lower risk of depression and heart disease, too.
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8. Dark chocolate
Dessert isn’t off-limits even when eating for your brain health. According to Harvard Health, small amounts of dark chocolate provide your body with flavonols, which have antioxidant and anti-inflammatory benefits.
9. Wine
Good news, wine lovers: One glass of vino a day can help you prevent cognitive decline. Research shows a very moderate amount of alcohol is associated with lower dementia risk.
10. Coffee
Coffee can improve your focus and benefit your brain long-term, too. Compared to those who avoided caffeine altogether, coffee-drinkers form memories better, according to research. Rich in antioxidants, coffee may stimulate the brain’s neuroprotective agents. One study showed a reduction in cognitive decline when older females consumed caffeine.
11. Beans
If you aren’t eating beans regularly, it’s time to start. | Piyaset/iStock/Getty Images
You may have heard beans are a “magical fruit,” but this kitchen staple offers more than flatulence. Packed with fiber and protein, this inexpensive ingredient can help you fight dementia. Researchers advise eating at least three servings of low-calorie, low-fat food a week to reap the health benefits, according to WebMD.
12. Whole grains
Enjoy some whole grains like quinoa, kamut, or gluten-free oats. According to The Whole Grains Council, grain-based foods can boost your cognitive health and extend your life. The Mediterranean diet includes plenty of grains, so this makes sense.
13. Leafy greens
One study found leafy greens could make your mind 11 years younger. Researchers found those who ate one or two servings of spinach, kale, and microgreens daily had slower rates of cognitive decline.
Low in calories and high in dietary fiber, they’re also great for weight management. Leafy greens reduce the risk of cancer and heart disease, improve the function of your immune system, and protect you from cataracts, just to name a few.
Don’t be afraid to mix things up with some creative recipes, such as burritos wrapped in collard greens or spinach and kale turnovers.
14. The Mediterranean diet
If you enjoy Mediterranean food, you’re in luck: It’s a diet with proven dementia risk. So what does this diet entail? Mimicking the diets of those from the Mediterranean, this way of eating involves an abundance of olive oil, vegetables, fruit, legumes, whole grains, fish, and poultry — and very little red meat.
The diet has other benefits as well, such as a lower risk of heart disease and early death, so you may want to familiarize yourself with the meal plan.
15. Poultry
Poultry is often recommended as a healthy source of protein.| Shaiith/iStock/Getty Images
It’s probably no surprise that when it comes to healthy eating, poultry should be one of your go-to proteins. Poultry products like chicken and turkey offer a host of health benefits and are easy enough to incorporate into a multitude of recipes to keep your diet from becoming too monotonous.
16. The perfect dementia-fighting meal
The best part about these dementia-fighting foods is you can combine them for maximum benefits.
For example, this Brain Power Salad contains spinach, blueberries, salmon, avocado, and chia seeds — all brain-boosters. Have one of these for dinner with a small glass of red wine and a little dark chocolate for dessert to keep your mind sharp.
Next: Diet matters, but there are other things you can do to stop cognitive decline in its tracks.
17. Other ways to prevent dementia
A diet rich in leafy greens and other “brain foods” is important in the battle against dementia. But there are plenty of other easy things you can do to reduce your risk. Taking a vitamin K supplement, doing crossword puzzles, and getting plenty of sleep are also great brain boosters.