The ‘single most important’ food to reduce your risk of dementia

Older man
-Credit: (Image: Getty)


Dementia rates are expected to increase as the population ages, but research indicates that lifestyle choices can reduce the risk of cognitive decline in later life.

One particular study has pinpointed what it calls the "single most important dietary factor in lowering the risk of cognitive impairment".

With thousands of new dementia cases diagnosed annually, understanding the brain condition – characterised by symptoms like memory loss and confusion – is crucial. These symptoms, which worsen over time, might be mitigated by certain dietary habits.

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Experts agree that a Mediterranean-style diet is effective in preventing brain deterioration. While this diet varies across different countries and regions, it typically features a high consumption of vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil.

Although many studies have looked at the overall health advantages of this diet, one specific study – conducted by researchers at the National Institutes of Health – followed over 7,750 participants for five to 10 years to identify the individual components that contribute to its effectiveness.

Human head scan, x-ray.
Dementia leads to memory loss and cognitive decline -Credit:Getty

Participants were asked to complete questionnaires about their eating habits, and cognitive tests assessing memory, language, and attention were conducted over the phone. The data collected was used to identify the dietary factors most crucial in reducing the risk of cognitive impairment and cognitive decline.

According to Harvard Health, fish emerged as the "single most important dietary factor" in the study that decreased the risk of cognitive impairment.

But why fish?

An article in the journal Frontiers in Ageing Neuroscience explains: "Fish is an important source of omega-3 fatty acids that are present in the membranes of the brain tissue."

Salmon fish pieces
Fish is rich in omega-3, which helps to protect the brain -Credit:Getty

On the flip side, certain foods might increase the risk of brain deterioration. The British Heart Foundation (BHF) advises limiting these five foods for better brain health:

  • Fried or fast food

  • Cheese

  • Red meats

  • Pastries

  • Butter

Alongside dietary changes, staying physically active is also crucial in reducing the risk of cognitive decline.