Many people worry about dementia as they age. Although diet is not the sole factor, a healthy eating plan can go a long way in supporting brain health and preventing dementia.

Our brains require certain nutrients to function correctly, and many of these vital nutrients can be found in the foods we eat.

B Vitamins

B vitamins, including B6, B12, and folic acid, are essential for cognitive function. Studies have shown that a deficiency in these vitamins can lead to memory loss and brain function decline.

Eating foods rich in these vitamins, such as leafy green vegetables, eggs, and lean meats, can promote brain health and help prevent dementia.

Omega-3 Fatty Acids

Omega-3 fatty acids are crucial for brain health as they help build cell membranes in the brain and reduce inflammation.

Studies have shown that consuming omega-3 fatty acids can help improve cognition and decrease the risk of cognitive decline as people age. Sources of omega-3s include fatty fish, nuts, and seeds, and omega-3 supplements are also available.

Vitamin E

Vitamin E is an antioxidant that helps protect brain cells from damage caused by free radicals.

High levels of vitamin E in the blood, through diet or supplementation, have been shown to be associated with better cognitive function and a lower risk of cognitive decline. Foods high in vitamin E include nuts, seeds, and vegetable oils.

Vitamin C

Vitamin C is essential for brain function as it helps protect the brain from damage caused by free radicals and inflammation. Studies have shown that high levels of vitamin C in the blood can improve cognitive function and delay cognitive decline.

Foods high in vitamin C include citrus fruits, strawberries, and peppers.

Vitamin D

Vitamin D is essential for brain health, and a deficiency in this vitamin has been associated with cognitive decline. Our bodies naturally make vitamin D when exposed to sunlight, but it can also be obtained through diet and supplements.

Foods high in vitamin D include fatty fish, egg yolks, and fortified milk and cereals.

Curcumin

Curcumin is a compound found in turmeric, and it’s been shown to have anti-inflammatory and antioxidant properties. Studies have shown that curcumin can improve cognition and reduce the risk of cognitive decline.

It’s easy to incorporate turmeric into your diet by adding it to curries or smoothies.

Flavonoids

Flavonoids are compounds found in many fruits and vegetables, including berries and leafy greens. Studies have shown that consuming flavonoids can improve cognitive function and reduce the risk of cognitive decline.

One particular flavonoid, called anthocyanin, found in blueberries, has been shown to improve memory function in older adults.

Phosphatidylserine

Phosphatidylserine is a compound found in high concentrations in the brain, and it’s essential for proper brain function.

Studies have shown that supplementing with phosphatidylserine can improve cognitive function and reduce the risk of cognitive decline. This compound can be found in foods like soybeans and chicken, or taken as a supplement.

Caffeine

Caffeine is a stimulant found in coffee, tea, and chocolate, and it’s been shown to have cognitive benefits. Studies have shown that consuming caffeine can improve cognitive function, attention, and alertness.

However, it’s important not to overdo it with caffeine, as too much can cause negative effects.

Resveratrol

Resveratrol is a compound found in red grapes, peanuts, and wine, and it’s been shown to have antioxidant and anti-inflammatory properties.

Studies have shown that resveratrol can improve cognitive function and decrease the risk of cognitive decline. However, it’s important not to rely solely on wine for resveratrol intake, as too much alcohol can have negative effects on brain health.