Dementia is a term used to describe a group of symptoms that affect cognitive function. It’s a condition that causes a decline in memory, thinking and reasoning skills.

Unfortunately, there’s currently no cure for dementia, but there are ways that you can reduce the risk of developing the condition. One of those ways is through your diet. Here we look at the key food that can lower your risk of dementia.

Fatty Fish

Fatty fish such as salmon, mackerel and sardines are rich in omega-3 fatty acids. These healthy fats can boost brain health and reduce the risk of dementia.

A study published in the Journal of the American Medical Association found that consuming fish once a week was associated with a 60% lower risk of developing Alzheimer’s disease. Another study found that eating fish twice a week was associated with a 26% lower risk of developing dementia.

Nuts and Seeds

Nuts and seeds are a great source of vitamin E. This powerful antioxidant can help protect the brain from damage and reduce the risk of cognitive decline.

A study published in the Journal of the American Medical Association found that consuming nuts and seeds was associated with a reduced risk of cognitive impairment. Another study found that vitamin E supplements reduced the risk of Alzheimer’s disease in older adults by 25%.

Leafy Green Vegetables

Leafy green vegetables such as spinach, kale and broccoli are packed with nutrients that can boost brain health. They’re a great source of vitamin K, which has been shown to reduce the risk of cognitive decline.

A study published in the journal Neurology found that people who consumed leafy green vegetables had a slower rate of cognitive decline compared to those who didn’t consume them.

Berries

Berries such as blueberries, strawberries and raspberries are packed with antioxidants that can help protect the brain from damage. They’re also a great source of vitamin C, which has been shown to reduce the risk of cognitive decline.

A study published in the Journal of Agricultural and Food Chemistry found that consuming berries improved cognitive function in older adults.

Whole Grains

Whole grains such as brown rice, oatmeal and whole wheat bread are high in fiber and can help reduce the risk of cognitive decline. They’re also a great source of vitamin E, which has been shown to boost brain health.

A study published in the Journal of Nutrition found that consuming whole grains was associated with a reduced risk of cognitive impairment.

Beans and Legumes

Beans and legumes such as lentils, chickpeas and black beans are a great source of protein and fiber. They’re also high in folate, which has been shown to reduce the risk of cognitive decline.

A study published in the American Journal of Clinical Nutrition found that consuming beans and legumes was associated with a reduced risk of cognitive impairment.

Extra Virgin Olive Oil

Extra virgin olive oil is a great source of healthy fats. It’s also high in antioxidants, which can help protect the brain from damage.

A study published in the Annals of Clinical and Translational Neurology found that consuming extra virgin olive oil was associated with better cognitive function in older adults.

Low-Carb Diets

Research has shown that low-carb diets may reduce the risk of cognitive decline.

A study published in the journal Diabetologia found that overweight or obese adults who followed a low-carb diet for six months had better cognitive function compared to those who followed a low-fat diet.

Green Tea

Green tea is packed with antioxidants that can help protect the brain from damage. It’s also a great source of caffeine, which can help improve cognitive function.

A study published in the Journal of Nutrition, Health and Aging found that consuming green tea was associated with a reduced risk of cognitive impairment.

Dark Chocolate

Dark chocolate is a great source of flavonoids, which have been shown to improve cognitive function. A study published in the Journal of Nutrition found that consuming dark chocolate improved cognitive function in healthy adults.

The Bottom Line

Dementia is a serious condition that affects cognitive function. While there’s no cure for the condition, there are ways that you can reduce the risk of developing it. One of those ways is through your diet.

Consuming foods such as fatty fish, nuts and seeds, leafy green vegetables, whole grains, beans and legumes, extra virgin olive oil, green tea and dark chocolate can all help reduce the risk of cognitive decline and improve brain health.