Foods that Prevent Dementia

Staying physically active, providing your mind with challenging activities, reducing stress and curbing lifestyle habits are some steps you can take to reduce the risk of dementia. At the same time, incorporating specific foods into your diet, is another important way to reduce your risk of cognitive decline.

What is Dementia?

Dementia is a term used to describe such symptoms as memory loss, struggling to make decisions and thinking, to the extent that it interferes with your daily life. Some examples of this might be:

• Forgetting a password if under stress when you would otherwise not think twice about it,
• Not being able to remember what you did earlier in the day or where you put something just a couple of minutes prior,
• Finding it hard to join in conversations or continuing on a conversation,
• Becoming confused,
• Loss of appetite or skipping meals,
• Finding it hard to remember the names of people.

Perhaps you’re worried about your own mind-health as you age. Or maybe someone you know is suffering from cognitive decline and you want to help in some way. Then, if you are caring for someone with dementia then Dementia Australia has some helpful tips with food preparation and meals for those with dementia.

Consuming specific foods may benefit mental cognition.

5 Foods to Help you Improve your mind health

There are a variety of food options that you could choose and it would be beneficial for you to include them in your diet along with the top 5 foods we talk about here. It’s the biological make-up of these foods that can help keep your brain healthy.

1. Extra Virgin Olive Oil (EVOO) – contains monounsaturated fatty acids, phenolic compounds (hydroxytyrosol, tyrosol and oleuropein – polyphenol levels vary per EVOO). Many EVOOs are high in polyphenols which is where a lot of the goodness lives.
   
   EVOO also contains Vitamin E – antioxidants and anti-inflammatory.
   
   Including just 7grams or half a tablespoon of EVOO a day in your meals may help reduce dementia related death by 28%. Enjoy the grassy-peppery flavour as that’s a good indication that the extra virgin olive oil has a good amount of polyphenols.
   
   if you want to change it up, then Table Olives are also a great way to get your daily amount of olive oil.
   
   
2. Leafy Greens – contain folate, phylloquinone (Vitamin K3), nitrate, α-tocopherol, kaempferol (polyphenolic flavonoid / phytoestrogen), and lutein. Including one serve – 75g or one cup of leafy greens per day is recommended based on various studies.
   
   Eating ‘the colours of the rainbow’ when it comes to vegetables and fruit is also great for overall health. So be sure to include fresh fruit and vegetables for other beneficial nutrients.
   
   
3. Strawberries & Blueberries (and other berries) – contain anthocyanidins (flavonoids) which have antioxidants and anti-inflammatory characteristics. A cup of berries a day is believed to make a difference.
   
   
4. Walnuts (then to a lesser extent) – almonds, hazelnuts and pistachios – contain mono-unsaturated & poly-unsaturated fats, proteins, fibers, vitamins and minerals and trace elements. 5 to 7 walnuts or mixed nuts a day is recommended.
   
   
5. Legumes – (Beans, lentils, chickpeas, peas, peanuts) – contain fiber, anti-oxidants, Omega 3 fatty acids, choline, vitamin E, B vitamins, zinc and magnesium. Various sources recommend no less than 3 serves of legumes per week.
   

Remember that it’s the nutrients in the foods that support brain health so look for other foods that contain some of the nutrients listed above. To assist further, reduce consumption of foods that are not good for your health such as sugar laden desserts or treats or highly processed foods.