Based on registered nutritionists, the parade, 3 foods you can buy every week to reduce the risk of your dementia.
Everything we consume affects the body better or worse, including the brain. Fortunately, there are hundreds, if not thousands of foods that are good for brain health. Many of these foods are part of the Mind diet, which refers to the Mediterranean intervention due to neurodegenerative delay.
The diet of the mind was created based on the prevention of dementia. Although it is undoubtedly stated that the mind diet and eating due to brain health usually include so many foods, it is also useful to have a reference point. After all, the longest long -term dietary changes are usually made in steps, not all at the same time.
With that, er, the mindWe have listened to registered nutritionists who recommend three foods to people to start integrating into their diet to maintain brain health because they are so affected.
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General Tips to Reduce Dementia Risk Through Diet
“What we eat is one of the very important tools in a set of tools when it comes to reducing the risk of dementia,” says Laura Ali, Rd, Registered nutritionist and culinary dietitian. As evidence, Ali emphasizes a scientific study showing that the mind diet reduces the risk of dementia by half.
Registered dietitian and president of good health Serena Benali, rdagrees that food can be a powerful measure of dementia prevention. “Although we cannot change our genes or age, we can reduce inflammation and oxidative stress, maintain vascular health and maintain metabolic balance through our food selection, which reduces the risk of dementia,” she says.
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“The National Anti-Anti-Cerebral Autopsy research has also shown that older adults who have eaten these diet models have constantly had fewer changes related to Alzheimer’s disease, even until the 90s,” says Benali.
While maintaining a healthy brain is not a guarantee that you will not receive Alzheimer, Benali emphasizes that this is one of the most powerful tools, especially when combined with normal physical activity, meaningful social connection and effective stress management.
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As for some common advice on how to reduce the risk of dementia in the diet, Ali says that priority for vegetables and fruits, as well as food that contains healthy brain, omega-3, such as seafood, nuts, seeds, eggs and edamam.
According to research, Benali says that blood glucose levels in a healthy, stable range are associated with a lower risk of dementia. “Practical strategies include creating each dish around the carbohydrates with fiber, lean proteins and healthy fats, regularly intervals to prevent sharp spikes and accidents, and limit highly processed foods that are often refined starch and added sugar,” she explains.
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3 foods you can buy every week to reduce the risk of dementia
With all the foods nutritionists recommend, do you recommend when you integrate more brain -supporting foods into your diet? Below are three, according to them, have the greatest influence.
1. UNOS
Satisfy your craving for sweets while reducing your risk of dementia by snacking with berries. “The berries are rich in flavonoids. Plants found a compound with antioxidant properties. Flavonoids are expected to protect alarm roads in the brain, which protects memory and the ability to perform daily activities. Studies have shown that people who eat more edges have better memory and better cognitive function.”
Benali also recommends eating berries regularly, explaining: “Regular berry eaters have shown a better memory and a slower cognitive downturn in several studies with humans.”
2. Seafood
“All types of seafood, but especially those with higher omega-3 fatty acids such as salmon, sardines, trout and tuna, are important at least once a week,” says Ali.
Benali adds that regular eating sardines can be particularly useful, explaining: “This cold water fish is packed with DHA rich omega-3 fat-color lipids, which make up our brain cell membranes. Suitable DHA helps brain cells to communicate effectively than can be soothed in neuro-infections. No.
According to Ali, people who eat seafood regularly have a lower risk of heart disease, and there is evidence that omega-3 can help reduce the formation of amyloid protein clusters in the brain. “Those clusters block the flow of communication in your brain and contribute to the death of healthy brain cells, which causes dementia,” she explains.
3. Leafy greens
The beauty of leafy greens is that they can be integrated into many dishes; They are one of the most versatile brain healthy foods you can buy. “Leafy greens are one of the main foods to help reduce the risk of dementia. The study in the performed Neurology magazine Found that people who ate more leafy green vegetables, such as cabbage, spinach and arugula, had significantly less plaque than those who ate less, ”says Ali.
While berries, seafood and leafy greens are great food, starting integrate into your diet to reduce the risk of dementia, Benal says that eating a variety of nutritious food is the most important. “Aim for 30 or more different plant foods every week-like, 30! Fruits, vegetables, legumes, non-brewed grains, nuts, seeds and herbs.
By providing priority to food that maintains brain health in your diet, you take a big step by preserving your memory both now and in the future. Don’t throw away what you eat!
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Related: This frequent over-the-counter medication can damage brain health, says doctors-are you taking it?
Sources
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Laura Ali, RD, registered nutritionist and culinary nutritionist
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Serena Benali, RD, registered nutritionist and president of good health
3 foods you can buy every week to reduce the risk of your dementia, according to registered nutritionists, first appeared in the parade 2025. 21 July
Initially, this story was reported by Parade in 2025. July 21, where she first appeared.