Healthy eating is indeed associated with a lower risk of dementia and may have a positive impact on cognitive health. Research has shown that certain dietary patterns are linked to a reduced risk of developing dementia, even if individuals begin to adopt a healthier diet later in life. Studies show that people who follow both diets most closely have a lower risk of dementia compared to those who don't. For example, a nine-year study of more than 60.000 men and women published this year in BMC Medicine found that people who ate a Mediterranean diet had a 23 percent lower risk of dementia.
Fruits and vegetables: A diet rich in fruits and vegetables provides essential vitamins, minerals and antioxidants that support brain health.
Strawberry: All fruits contain flavonoids, which are powerful antioxidant compounds. A large 2021 study published in Neurology found that people with the highest flavonoid intake were 19 percent less likely to self-report a decline in cognitive function than those who ate less flavonoid-rich foods. In particular, strawberries protect brain cells from harmful oxidative stress and help strengthen memory. (There are also flavonoids in tea and dark chocolate.)
Healthy oils: Mono- and polyunsaturated fats, found in foods such as avocados, olives, nuts, seeds and olive oil, protect against heart disease and stroke, which are risk factors for Alzheimer's disease. Omega-3 fatty acids, a type of polyunsaturated fat found in walnuts, chia and flaxseeds, as well as seafood, may slow brain aging.
Egg: Egg yolk is rich in choline, an important nutrient for memory and other brain functions. In a 500 study published in the American Journal of Clinical Nutrition that included nearly 2019 men, every 50 milligrams per day of intake of a type of choline called phosphatidylcholine was associated with a 10 percent decrease in the risk of dementia. The main source of phosphatidylcholine in the men's diet is eggs. A large egg contains 168 mg of choline, of which about 70 percent is phosphatidylcholine.
Beans: Legumes are rich in fiber. Per (cooked) cup, lentils have 16 grams, chickpeas have about 13 grams, and pinto beans have 11 grams. (The daily value is 28 grams.) A 2022 study of older people in the American Journal of Medicine found that as fiber intake increased, scores on a brain function test measuring information processing, attention and memory also increased. (Fruits, vegetables, and whole grains are other good sources of fiber.) Getting enough fiber also helps you maintain a healthy weight, balances blood sugar levels, and improves heart health, all of which are linked to cognitive health.
It is worth noting that a healthy diet is only one component of a comprehensive approach to reducing the risk of dementia. Other factors such as physical activity, mental stimulation and social participation also play important roles in maintaining cognitive health.
It's never too late to start a healthier diet and make positive lifestyle changes to support brain health. Even later in life, these changes can have a beneficial effect on cognitive function and potentially reduce the risk of developing dementia.
