Doctor says eat these foods to reduce 'brain shrinkage' after 30

salmon with spinach and mushrooms, generic
-Credit:Getty Images/Grace Cary


A doctor has shared a number of foods people should eat - as doing so could reduce age-related brain shrinkage. Human brains, according to Science.org, gradually start to lose tissue from the age of 30.

This, the publication states, is matched by "declines in cognitive performance" - this can ultimately higher risks of developing dementia. But eating certain foods could stave this off, according to a recent study. Dr Amy Shah, a nutrition expert who also has millions of followers on Instagram, is helping to spread the word.

A 2023 study by the Australian National University (ANU) found an increased intake of magnesium-rich foods leads to better brain health as we age. Citing the research, Dr Shah said: "A 41% increase in magnesium intake can slow age related brain shrinkage.

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"It was linked with improved cognition and protection against dementia - especially in women". She then went on to share nine foods that can boost your dietary magnesium intake.

These are leafy greens, pumpkin seeds, quinoa, salmon, bananas, almonds, dark chocolate, black beans, and avocado. Dr Shah continued: "I wish more people knew that magnesium in your diet is one of the easiest ways to help your brain age slower. And the effects are even stronger for women".

The study's lead author and PhD researcher Khawlah Alateeq, from the ANU National Centre for Epidemiology and Population Health, said: "This research highlights the potential benefits of a diet high in magnesium and the role it plays in promoting good brain health."