Prevent dementia: Improve memory, reduce cognitive decline with these foods in your daily diet

Incorporating nutrient-rich foods into your daily meals can help protect the brain from the effects of ageing and promote mental sharpness. (Image: Canva)

Our diet plays a crucial role not only in maintaining physical health but also in supporting cognitive function and brain health. As scientists uncover more about the relationship between food and the brain, it’s becoming clear that what we eat can have a lasting impact on memory, cognitive decline, and conditions like dementia. One emerging dietary approach, known as the MIND diet, merges the Mediterranean and DASH diets, focussing on foods that are particularly beneficial for the brain. Incorporating these nutrient-rich foods into your daily meals can help protect the brain from the effects of ageing and promote mental sharpness. By choosing ingredients that are known to support cognitive health, you can take proactive steps to reduce the risk of dementia. Let's explore some of the best brain-boosting foods that should be part of your diet to safeguard your mind as you age.

• Fruits and vegetables: Fruits and vegetables are like colourful paintings in nature. Their bright colours, like orange and red, come from special pigments called carotenoids, says Dr Priyal Shankar, a neurologist at Pacific Healthcare in Secunderabad. These pigments are really good for us. Carrots, sweet potatoes, bell peppers, and leafy greens like spinach and kale are especially great for keeping our brains healthy. They have lots of antioxidants and nutrients that make our minds stronger.

• Berries: Berries are like nature's little gems, shining with goodness. They're packed with things called antioxidants and flavonoids that are really good for us, says Dr Shankar. Blueberries, blackberries, and raspberries work together to protect our cells from damage. Plus, they don't have a lot of sugar, so we can enjoy them without feeling guilty. Eating berries is a great way to keep our brains healthy.

• Fish: Fish like tuna and salmon, which have lots of fat, are really good for our brains. They're full of something called omega-3 fatty acids, which help keep our brains strong. Eating these kinds of fish can protect our brains from getting weaker as we get older. It also helps lower the chance of having problems with thinking and remembering, like dementia, says Dr Shankar. So, eating fish like tuna and salmon is a great way to keep our brains healthy and strong.

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• Nuts, seeds, and legumes: Nuts, seeds, and beans are like a treasure chest from the earth, filled with good stuff for our bodies and brains. They're packed with things like antioxidants and omega-3 fatty acids that help keep our brains healthy. Walnuts, almonds, soybeans, and lentils are some of the best ones for helping our brains work well. Eating these foods can help our brains stay strong as we get older, and they can protect us from having problems with thinking and remembering as we age. So, adding nuts, seeds, and beans to our diet is a smart way to take care of our brains and stay sharp.

• Whole grains: Whole grains are like strong soldiers in a field of wheat, fighting against inflammation in our bodies. Foods like quinoa, barley, brown rice, and oats are full of good things that help our brains work well. They have lots of nutrients that can keep inflammation in our brains down and make our memories stronger. Eating these kinds of grains can help us stay sharp as we get older. So, including foods like quinoa, barley, brown rice, and oats in our meals is a great way to take care of our brains and stay healthy.

When choosing what to eat, it's important to be careful. Some foods can cause inflammation in our bodies, like red meat, sugary treats, white bread, and processed foods. Even though they might taste good, they're not the best for us. But if we make smart choices and only have them once in a while, we can still enjoy them without causing harm. By being careful about what we eat and not having too much of the not-so-healthy stuff, we can make sure our bodies and brains stay strong and healthy.