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The brain is the control centre of the body. It keeps our heart beating and lungs breathing, and allows us to move, think, and feel. While cognitive function can naturally slow down later in life, certain lifestyle factors, like diet, can impact our risk of age-related cognitive decline and dementia.
Interestingly, research estimates that over 75% of the brain changes that lead to dementia could be connected to lifestyle. What’s more, studies suggest that eating certain foods can reduce the risk of developing Alzheimer’s disease by up to 53%.
With this in mind, we’ve pulled together a list of 12 foods that can help reduce the risk of dementia.
1. Fatty fish
Fatty fish, like tuna, salmon, trout, and sardines, are often at the top of any brain-boosting foods list because they’re rich in omega-3 fatty acids.
The brain is made up of fat, about half of which is composed of omega-3 fatty acids. These are important for building brain and nerve cells and play a key role in learning and memory.
Research has shown that omega-3s can slow age-related mental decline and help prevent the development of Alzheimer’s disease. Low levels of omega-3s have been linked with learning impairments and depression.
Other studies suggest that people who regularly eat fatty fish tend to have more grey matter in their brains. This is mostly made of the nerve cells that control memory, decision-making, and emotion.
You only need to eat fatty fish once a week to enjoy the health benefits. For inspiration, check out these 10 oily fish recipes from The Guardian. You’ll find quick and easy lunch recipes like mackerel pâté on toast and whitebait fritters, and delicious dinner ideas like fresh trout salad and smoked salmon pasta.
2. Coffee
If a cup of coffee is the highlight of your morning, there’s good news. The two main components of coffee – caffeine and antioxidants – can help support brain health.
The immediate effects of caffeine include increased alertness, greater concentration, and improved mood. And research suggests the cognitive effects of drinking coffee include a reduced risk of neurological diseases like Alzheimer’s and Parkinson’s. Studies indicate the greatest risk reduction is in adults who drink three to four cups of coffee per day.
That said, having too much caffeine has been shown to cause side effects like anxiety, insomnia, increased urination, and digestive issues, so it’s important not to overdo it. Experts note that four to five cups a day is generally fine for most people.
For inspiration, check out our article: 10 ways to upgrade your morning coffee routine.
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3. Blueberries
Blueberries are a ‘superfood’ that provides several brain health benefits. Like other deeply coloured berries, they contain anthocyanins – a group of plant compounds with antioxidant and anti-inflammatory effects.
Antioxidants help prevent inflammation and oxidative stress (when the body has an imbalance of cells, known as free radicals, that can cause damage), both of which can contribute to cognitive ageing and neurodegenerative diseases.
Studies have shown that some antioxidants in blueberries can accumulate in the brain and may improve communication between brain cells. Plus, this scientific review concluded that blueberries can help improve memory and cognitive processes in older adults.
Blueberries are delicious on their own and make great additions to various dishes. Hopefully, one of these 56 healthy ways to eat more blueberries from Greatist will inspire you. From healthy blueberry muffins, breakfast bars, and smoothies, to blueberry guacamole and quinoa salad, there’s something for everyone.
To enjoy the health benefits, experts recommend eating blueberries at least twice a week.
4. Turmeric
Turmeric is a deep yellow spice and a key ingredient in many curry powders. Curcumin – the active ingredient in turmeric – has been shown to cross the blood-brain barrier, directly entering the brain and protecting cells against age-related decline.
Studies have suggested that curcumin could help clear amyloid plaques (a hallmark of Alzheimer’s disease) in the brain. It’s also thought to help brain cells grow and delay age-related cognitive decline.
Nevertheless, it’s worth remembering that most research uses highly concentrated curcumin supplements. These contain much more curcumin than most people typically consume when using turmeric as a spice, which contains around 2-9% curcumin.
So, while seasoning your food with turmeric can be beneficial, the full benefits can only be gained by taking a curcumin supplement. However, we always recommend speaking to your GP before adding a new supplement to your diet.
For further information, why not read our article: 8 health benefits of turmeric and how to add it to your diet?
5. Avocado
Avocados have various properties that make them a great option for boosting brain health and reducing dementia risk.
Rich in monounsaturated fats, avocados can help lower blood pressure and boost blood flow, both of which have been shown to reduce the risk of cognitive decline. Monounsaturated fats are also known to help prevent insulin resistance and fight type 2 diabetes, a risk factor for Alzheimer’s.
Plus, avocados are high in folate and potassium. Folate is thought to prevent the development of brain tangles linked to Alzheimer’s, while potassium, when combined with omega-3s, may help lower blood pressure.
Lastly, avocados are rich in vitamin K, an important nutrient linked to dementia prevention, as it can improve blood flow to the brain.
For ideas and inspiration on how to incorporate more avocados into your diet, why not try making one of these healthy avocado recipes from BBC Good Food? From quesadillas to linguine, there’s hopefully something for everyone.
6. Pumpkin seeds
Pumpkin seeds are full of powerful antioxidants that can protect the body and brain from free radical damage.
They’re also rich in iron, magnesium, copper, and zinc – all of which are important for brain health.
For example, zinc and copper play an essential role in nerve signalling. Studies have linked zinc deficiency with various neurological conditions, including Alzheimer’s disease, depression, and Parkinson’s disease.
Meanwhile, magnesium is key for learning and memory, and iron deficiency can lead to brain fog and compromised brain function.
Pumpkin seeds are delicious when sprinkled over colourful salads and crunchy granola. Have a look at these pumpkin seed recipes from BBC Good Food for inspiration. You could try a seeded wholemeal loaf or a superfood salad.
7. Broccoli
Broccoli is packed with powerful antioxidants and is rich in vitamin K. Just half a cup (125mL) of cooked broccoli delivers more than 100% of the recommended daily vitamin K intake.
Vitamin K is essential for forming sphingolipids – a type of fat closely packed into brain cells. Studies in older adults have also shown that increased vitamin K intake is linked with better memory and cognitive function.
Another benefit of broccoli is that it contains various compounds with anti-inflammatory and antioxidant effects. These can help protect the brain against damage.
Experts suggest eating at least two servings of broccoli a week, and six or more servings for the greatest brain benefits. If you’re not a fan of broccoli, you can always pick an alternative from the cruciferous vegetable family, such as spinach, kale, or cabbage.
Why not try making one of these delicious cruciferous vegetable recipes from A Couple Cooks?
8. Dark chocolate
Dark chocolate and cocoa powder are full of brain-boosting compounds, including caffeine and flavonoids (antioxidants).
Flavonoids gather in areas of the brain that regulate learning and memory. And experts have suggested that these compounds can improve memory and slow down age-related mental decline.
This study found that those who ate dark chocolate frequently performed better on a series of mental tasks, including improved memory function.
Aside from its brain health benefits, dark chocolate is also a proven mood booster. This study found that people who ate chocolate experienced more positive feelings than those who ate crackers.
Dark chocolate contains at least 70% cocoa, so unfortunately, the same benefits aren’t seen in milk chocolate, which only contains 10–50% cocoa – or in white chocolate, which contains no cocoa at all.
If you’re in the mood for some chocolate, you could try making these healthy dark chocolate treats from This Healthy Table, which are quick to make and topped with pomegranate, orange, and pistachios. Or, check out these healthy recipes from Better Homes and Gardens.
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9. Nuts
The brain-boosting benefits of nuts may not be immediately obvious because they’re mainly associated with improved heart health. However, the heart and brain are intrinsically linked – and research shows that a healthy heart can slow cognitive ageing.
One study found that older adults who consumed mixed nuts over 16 weeks displayed improved memory and brain function.
These benefits can be traced back to the various nutrients in nuts, including healthy fats, vitamin E, and antioxidants. For example, vitamin E protects cells against free-radical damage and slows mental decline.
While all nuts benefit brain health, research suggests walnuts may have an edge because they’re also rich in anti-inflammatory omega-3 fatty acids. To reap the full benefits of eating nuts for brain health, experts recommend eating them at least five times a week.
You can read more about the best nuts to eat on the British Heart Foundation’s website.
10. Oranges
You can get almost all the recommended daily vitamin C intake from one medium-sized orange. Research shows that vitamin C is essential for brain health and a key factor in preventing cognitive decline.
For example, this study found that a higher level of vitamin C in the blood was associated with improved performance in tasks centred on memory, focus, attention, and decision-making speed.
Vitamin C is also a powerful antioxidant that fights free radicals and prevents damage to brain cells. This is important for protecting brain cells as we age and can help reduce the risk of conditions like anxiety, depression, and Alzheimer’s disease.
You’ll find many delicious, healthy orange recipes on the EatingWell website. If you don’t like oranges, foods like kiwis, bell peppers, tomatoes, guava, and strawberries also contain high amounts of vitamin C. Why not try one of EatingWell’s healthy vitamin C-rich recipes?
11. Eggs
Eggs are a great source of several nutrients linked to brain health, including vitamins B12 and B6, choline, and folate. Choline is an important micronutrient the body uses to create acetylcholine (a neurotransmitter that helps regulate mood and memory).
Studies have linked higher choline intake with improved verbal memory. However, many people don’t get enough choline through their diet.
A good way to boost your choline intake is to eat eggs because the yolks are one of the most concentrated sources of it. The recommended daily intake is 425mg per day for most women and 550mg for men. A single egg yolk contains around 115mg.
Research has also found that the B vitamins in eggs may help slow cognitive decline in older adults. They help lower homocysteine levels – an amino acid linked to dementia and Alzheimer’s disease.
For some new ways to enjoy eggs, why not check our list of 10 quick and easy egg recipes?
12. Green tea
Just like coffee, the caffeine in green tea boosts brain function. Studies have shown that green tea can improve memory, alertness, performance, and focus.
Green tea is full of antioxidant-rich polyphenols. This is also important, as research suggests these protect the brain from cognitive decline and reduce Parkinson’s and Alzheimer’s risk.
Green tea is available in various flavours and contains zero calories when unsweetened. You can browse green tea varieties on Amazon.
And for more information, check out our article: The health benefits of 9 different types of tea.
Final thoughts…
What we eat can directly impact brain health and cognitive function. By making quick and easy diet tweaks, it could be well within our power to reduce our chances of developing dementia later in life. So why not start today?
For more health and lifestyle tips, head over to our health, diet and nutrition sections. Here, you’ll find everything from how exercise can lead to better brain health to science-backed activities that can keep your brain healthy.
What steps do you take to improve your brain health? Are there any other foods worth noting? We’d be interested to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
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