Does diet play a role in preventing dementia? The answer is yes, it does. Research shows that what we eat can have a big impact on our brain health and risk of developing dementia as we age[1][3].
Eating a healthy diet full of fruits, vegetables, whole grains, and healthy fats seems to be good for our brains. The Mediterranean diet and the MIND diet (which combines parts of the Mediterranean and DASH diets) have been linked to better brain function and lower chances of getting dementia[3].
Some specific foods that may help protect our brains include:
Leafy green vegetables like spinach, kale, and collard greens. Eating one serving a day was linked to slower mental decline – equivalent to being 11 years younger mentally[5].
Berries, especially blueberries, are full of antioxidants that may help our brain cells work better[5].
Fish high in omega-3 fatty acids, like salmon, mackerel, and sardines. The MIND diet recommends eating fish at least once a week[3].
Olive oil, which is a key part of the Mediterranean diet. Using it as your main cooking oil may help protect the brain[3].
Nuts and seeds provide healthy fats and other nutrients that seem to be good for brain health[3].
On the flip side, some foods appear to be bad for our brains if we eat too much of them. Processed meats like hot dogs, bacon, and deli meats have been linked to higher dementia risk[11]. The same goes for foods high in saturated fat and sugar[3].
It’s not just about single foods though. Overall dietary patterns seem to matter most. Eating a variety of healthy foods and limiting unhealthy ones is key[1]. Even small changes can help – like using more olive oil or swapping beer for wine sometimes[1].
While diet is important, it’s just one piece of the puzzle. Other lifestyle factors like exercise, social connection, mental stimulation, and managing health conditions also play big roles in brain health[1]. And it’s never too early or too late to start making healthy changes.
The bottom line is that eating a nutritious diet full of fruits, veggies, whole grains, and healthy fats, while limiting processed foods and excess sugar and saturated fat, seems to be a good way to keep our brains healthy as we age. It’s not a guarantee against dementia, but it can help lower our risk.
