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A recent study has identified the “single most vital” type of food for reducing the risk of dementia, which is abundant in omega-3 fatty acids and may safeguard the brain.
Dementia is characterized by a group of symptoms indicating the gradual worsening of brain function and is primarily found in individuals over 65 years old.
Although aging enhances the likelihood of developing dementia, it is not the sole factor. Research indicates that roughly 45% of dementia cases might be prevented through certain lifestyle changes.
Adopting different eating habits could significantly reduce the risk of the disorder. A 2020 study published in the journal Alzheimer’s and Dementia hints at a crucial dietary component for minimizing cognitive decline risks.
Researchers involved in the study deduced that adhering to a Mediterranean-style diet could ward off cognitive decline, with a specific food group offering notable benefits. This dietary style, which varies slightly by region, generally includes an abundance of fresh produce such as vegetables, fruits, legumes, nuts, beans, whole grains, oily fish, and healthy fats like olive oil.
The diet also minimizes processed foods, and is linked to a lower risk of several other serious health issues, including heart disease, metabolic syndrome, diabetes, certain cancers, and depression. In the study, scientists observed over 7,750 individuals over a span of up to ten years.
Study participants completed comprehensive dietary questionnaires and underwent cognitive evaluations by telephone to assist researchers in establishing which foods proved most successful in preventing cognitive impairment and deterioration.
Results showed that individuals who followed a Mediterranean diet experienced reduced risk of cognitive decline.
However, particularly notable was that fish consumption was linked to “higher cognitive function”. The study’s authors concluded: “Closer Mediterranean diet adherence was associated with lower risk of cognitive impairment but not slower decline in cognitive function.”
Commenting on the research, specialists at Harvard Health identified fish as the “single most important dietary factor” for reducing the risk of cognitive impairment. They continued: “Vegetables were second best, and all other foods showed smaller, insignificant effects.
“Moreover, of all the foods evaluated, only fish was associated with a lower risk of cognitive decline. Eating fish lowered the risk of both cognitive impairment and cognitive decline.”
This finding was supported by additional research published in Frontiers in Ageing Neuroscience, which observed: “Fish is an important source of omega-3 fatty acids that are present in the membranes of the brain tissue.”
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It is also known that certain foods may actually raise your risk of dementia. The British Heart Foundation (BHF) recommends reducing consumption of these five items to boost brain health: fried or fast food, cheese, red meats, pastries and butter.
To lower your risk of dementia, the NHS recommends:
- Eating a balanced diet
- Maintaining a healthy weight
- Exercising regularly
- Keeping alcohol within recommended limits
- Stopping smoking
- Keeping your blood pressure at a healthy level
- Maintining a socially active life
If someone you know is displaying signs of dementia, you should speak to a GP.
