Add cheese, veggies, berries, beans, and chicken in your daily diet to prevent dementia

Health benefits of cheese: A recent study has revealed that people who included cheese in their diets had a lower risk of cognitive decline, particularly lower cognitive function (LCF) (Image: Canva)

Cheese the day: Eating cheese may help prevent dementia. A recent study uncovered a potential link between cheese consumption and improved cognitive health. The research, conducted in Japan, using the mini-mental state examination (MMSE) to assess cognitive function, revealed that individuals who included cheese in their diets had a lower risk of cognitive decline, particularly lower cognitive function (LCF). This suggests that enjoying cheese may offer mental health benefits, contributing to better cognitive function and potentially reducing the risk of decline.

To prevent Alzheimer's and other forms of cognitive decline, it is critical to pay attention to our daily diet. What we eat can make a big difference for our brain health.

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Researchers have confirmed that brain changes can begin years before the first Alzheimer's symptoms appear, raising the possibility of preventing or delaying dementia. Can your dietary choices truly play a role in keeping these formidable foes away? Several studies have shed light on the influence of nutrition on brain health as we age. These findings have explored dietary patterns and their potential to make a difference. Unlike factors beyond your control, such as age and genetics, you have the power to shape lifestyle choices, including diet, exercise, and cognitive training, which could influence the risk of dementia.

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Here are some foods that help reduce the risk of dementia:

Keep it crisp and green: Green leafy vegetables are powerhouses of good health. These are brimming with essential nutrients like folate, vitamin K, and antioxidants, and contribute to cognitive well-being by reducing inflammation and protecting brain cells from damage.

Other veggies to keep you sharp: A daily serving of vegetables ensures a rich supply of vitamins, minerals, and fibre. The phytonutrients in various vegetables help enhance memory.

Also read | Sleep disturbance linked with higher dementia risk: Study

‘Berry’ smart choice: Bursting with antioxidants called flavonoids, berries are said to be helpful in improving memory and delaying cognitive decline. They combat oxidative stress, a known contributor to neurodegenerative diseases.

Whole grains: The foundation of the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, whole grains provide a steady release of glucose to the brain, promoting sustained mental energy. They also contain nutrients like fibre, vitamins, and minerals that support cognitive function.

Fish for brain gain: Fatty fish like salmon, mackerel, and trout are rich in omega-3 fatty acids. These healthy fats are associated with a reduced risk of cognitive decline and play a role in maintaining brain structure and function.

Poultry perks for mood regulation: Poultry is a lean source of protein and provides essential amino acids required for neurotransmitter production. It contributes to optimal brain function and mood regulation.

Bean smart: Legumes like beans are packed with complex carbohydrates and fibre. They offer a steady release of energy and support stable blood sugar levels, which are vital for brain health.

Nutty boost: Nuts are a treasure trove of healthy fats, antioxidants, and vitamins. They promote brain health by reducing inflammation and supporting cognitive processes.

Say cheers to cognitive health: Red wine, in particular, contains resveratrol, an antioxidant associated with improved cognitive function and potential benefits for brain blood flow. Remember, moderation is key.

Olive oil drops for wisdom: Rich in monounsaturated fats and antioxidants, olive oil contributes to reduced oxidative stress and inflammation in the brain, potentially safeguarding against cognitive decline.