3 foods to buy every week to reduce the risk of dementia, according to registered nutritionists initially appear on a parade.
Everything we consume affects the body for better or for a softer, including the brain. Fortunately, there are literally hundreds, if not thousands of foods that are beneficial for brain health. Many of these foods are part of the mind a diet that means Mediterranean intervention for neurodegenerative delay.
The diet of mind is created in mind the prevention of dementia. Although it is certainly positive that the diet of mind and eating for brain health involves so many foods, it is also useful to have a starting point. After all, the longest-lived changes in diet are usually made in steps, not all at once.
With that in, well, mindWe asked registered nutritionists which three foods recommend that people start integrating into their diet to support brain health as they are so impactful.
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General tips to reduce the risk of dementia via diet
“What we eat is a very important tool in our tool box when it comes to reducing the risk of dementia,” says Laura Ali, Rd, Registered nutritionist and culinary nutritionist. As evidence, Ali emphasizes a scientific study showing that following the mind has shown to reduce the risk of dementia half.
Registered nutritionist and in good health president Serena Benali, RDagrees that food can be a powerful tool for preventing dementia. “Although we cannot change our genes or age, we can reduce inflammation and oxidative stress, maintain vascular health and maintain a metabolic balance through our choice of food, which reduces the risk of dementia,” she says.
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“Autopsy studies of the brain at the National Institute of Aging also show that the elderly adults who eat these diet models constantly had fewer changes related to Alzheimer’s, even in their 90s,” says Benali.
Although maintaining a diet healthy for the brain is not a guarantee that you will not get Alzheimer’s, Balna emphasizes that this is one of the most powerful instruments, especially when combined with regular physical activity, meaningful social connection and effective stress management.
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With regard to some general tips for reducing the risk of dementia through diet, Ali says they prioritize vegetables and fruits, as well as foods with healthy brain omega-3s, such as seafood, nuts, seeds, eggs and edam.
Benali says that maintaining blood glucose in a healthy, stable range during average life is associated with a lower risk of dementia later, according to research. “Practical strategies include the construction of every meal around fiber -rich carbohydrates, slender proteins and healthy fats, a distance between dishes at regular intervals, to avoid acute spikes and collapses and restricting highly processed foods, which are often high refined starch and added sugars,” she explains.
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3 foods to buy each week to reduce the risk of dementia
Given all this, what foods do nutritionists recommend that you start when integrating more foods that support your brain into your diet? Below are the three who say they make the most impact.
1. Fruits
Satisfy your desire for sweets while reducing the risk of dementia by having breakfast. “The fruits are rich in flavonoids, a compound found in plants that have antioxidant properties.
Benali also recommends regularly eating fruit, explaining: “Regular nuclear foods have shown better memory and a more slow rate of cognitive decline in several human studies.”
2. Sea gifts
“All types of seafood, but especially those with larger amounts of omega-3 fatty acids such as salmon, sardines, trout and tuna, are important to include at least once a week,” Ali says.
Benali adds that eating sardines can be particularly useful on a regular basis, explaining: “This cold water fish is full of DHA-rich omega-3 fats, the lipids themselves, which make up our brain cell membranes. Adequate DHA helps brain cells communicate effectively and to calm neuroinflama.
According to Ali, people who eat regular seafood have a lower risk of heart disease, and there is also evidence that omega-3s can help reduce the formation of amyloid protein clusters in the brain. “These clusters block the flow of communication in your brain and contribute to the death of healthy brain cells, leading to dementia,” she explains.
3. Leaf green
The beauty of leaf green is that they can be integrated into countless dishes; They are one of the most versatile foods you can buy. “Leaf green are one of the key foods found to reduce the risk of dementia. Study in Neurology magazine They found that people who ate more leafy green vegetables such as cabbage, spinach and arugula have a significantly less accumulation of plaque in their brain than those who ate less, “Ali says.
While fruits, seafood and leafy green are great foods to start integrating into your diet if you want to reduce the risk of dementia, Benali says that eating various nutrients rich foods is crucial. “Aim for 30 or more different plant foods every week, 30! Fruits, vegetables, legumes, whole grains, nuts, seeds and herbs are counted. The variety in the intake of a wider spectrum of gut microbes and the emerging evidence shows that a richer gut microbiome is connected.
By prioritizing foods that maintain the health of the brain in your diet, you are taking a major step for preserving your memory both now and in the future. Do not underestimate the power of what you eat!
Forward:
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Sources
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Laura Ali, RD, registered nutritionist and culinary nutritionist
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Serena Benali, RD, registered nutritionist and president of good health
3 foods to buy every week to reduce the risk of dementia, according to registered nutritionists, for the first time appeared at a parade on July 21, 2025.
This story was originally reported by a parade on July 21, 2025, where it first appeared.