Flaxseeds, sesame seed, poppy seed: Add these seeds to your daily diet to lower dementia risk

Flaxseeds are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which is crucial for brain health. They also contain lignans, antioxidants that protect brain cells from damage. (Image: Canva)

Maintaining brain health and reducing the risk of dementia can be significantly influenced by dietary choices. Including certain seeds in your daily diet is a simple yet powerful way to boost cognitive function and protect against neurodegenerative diseases.  They can be easily incorporated into a variety of meals, making them a versatile and delicious addition to your diet.

Here are eight seeds renowned for their brain-boosting properties suggested by dietician and founder of Spectrum Essentially.

Beneficial seeds for brain health

Flaxseeds: These are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which is crucial for brain health. They also contain lignans, antioxidants that protect brain cells from damage.

Chia seeds: Chia seeds provide high levels of omega-3 fatty acids and antioxidants, which are vital for brain function. Their high fibre content supports cardiovascular health, which indirectly benefits the brain.

Sunflower seeds: These are packed with vitamin E, a potent antioxidant that protects brain cells from oxidative stress. They also contain choline, important for brain development and function.

Pumpkin seed: Pumpkin seeds offer a wealth of zinc, magnesium, copper, and iron, all critical for brain health. They are rich in antioxidants that help protect brain cells from damage.

Sesame seed: It contain sesamin and sesamolin, two antioxidants that may enhance brain function and reduce the risk of neurodegenerative diseases. They are also a good source of healthy fats and minerals like magnesium.

Hemp seed: These have a balanced ratio of omega-3 and omega-6 fatty acids. They are rich in gamma-linolenic acid (GLA), which has anti-inflammatory properties beneficial for brain health.

Poppy seed: These provide calcium, iron, and magnesium, essential for cognitive functions. They also contain antioxidants that help protect the brain from oxidative damage.

Quinoa seed: Quinoa seeds, though technically a pseudocereal, are included for their high flavonoid content, like quercetin and kaempferol, which have anti-inflammatory and antioxidant effects. They are rich in essential amino acids and nutrients that support overall brain health.