Dementia rates are set to almost triple in the coming decades. Despite the dismal forecasts, there are ways you can reduce your risk of the mind-robbing condition.

As the proportion of older people in the population is increasing in nearly every country, the number of dementia patients is expected to reach 78 million in 2030 and 139 million in 2050, according to the World Health Organisation.

One of the interventions aimed at reducing this trend is a healthy diet.

Fortunately, a nutritionist has outlined three powerful foods that could slash your risk of developing dementia.

Naheed Ali, a nutritionist and senior medical and health writer at SweatBlock, told Express.co.uk: “As a physician who studies nutrition and brain health, I’ve seen firsthand the power our food has to help protect against dementia as we age. Some simple choices can make a real difference.”

1. Berries

Packed with antioxidants that shield brain cells from damage, berries are “incredible brain foods”, according to the expert.

Don’t just take the expert’s word for it, as research, published in the journal Nutrients, also found that eating strawberries every day could reduce the risk of dementia for certain middle-aged people.

Previous studies suggested that blueberries also hold a similar effect.

Ali said: “I like keeping a mix of blueberries, raspberries, and blackberries on hand since each colour has its own protective compounds. 

“A daily handful or two is so simple – whether it’s tossing them into oatmeal, yoghurt or just eating them plain as a snack on the run.”

2. Fatty fish

Often celebrated for its powerful effects on the brain, fatty fish like salmon and tuna are rich in omega-3s which are critical for brain cell function. 

The nutritionist explained that omega-3s also help reduce inflammation in the brain, which is linked to dementia. 

A study, published in the BMJ, suggested that high fish intake has been consistently associated with improved cognitive health in older age.

Ali recommended aiming for a few servings a week – “it’s one of the easiest ways to support your brain health”.

3. Nuts

Hiding a mix of healthy fats, protein and fibre, nuts are great for nourishing your brain. Ali said: “The research shows those who eat nuts regularly tend to stay sharper as they age. 

“It’s important to be mindful of portion sizes though, since nuts are high in calories. I like to measure out an ounce or two, just enough to curb my craving without overdoing it. A little goes a long way for your brain health.”

While none of these foods are a guaranteed “cure-all”, the nutritionist explained that small dietary tweaks packed with brain-healthy nutrients can go a long way in “safeguarding your mind”.