Dementia casts a large shadow over countless Britons, yet evidence suggests the right dietary choices could slash the disease in half.
During a conversation with GB News, Pittsburgh-based registered dietitian Laura Ali shared some of the best ingredients to ward off the disease, and broke down how ultra-processed foods fuel brain decline.
"These foods are the basis for the MIND diet, a diet shown to reduce the risk of Alzheimer’s disease by up to 53 per cent," Laura explained. "These foods are full of nutrients that reduce inflammation and oxidative stress and help keep our blood vessels clear from plaque buildup."
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Laura recommends a diet abundant in fruit and vegetables
|GETT
It turns out certain foods pack serious brain-protecting power, with Laura pointing to a diet abundant in fruits, vegetables, whole grains, seafood, legumes, nuts and seeds as the foundation for keeping the mind sharp as you age.
These foods work their magic by fighting inflammation and oxidative stress while keeping blood vessels free from dangerous plaque buildup.
Berries top Laura's list of brain-boosting foods, with blueberries and strawberries leading the charge. She explained that their vibrant colours come from polyphenols - powerful compounds that act as antioxidants in the body.
"These little guys pack a powerful punch," Laura explained, noting that they maintain healthy blood pressure, boost memory and might even slow down cognitive ageing.
The antioxidants in berries don't just make them taste great - they actively shield your brain from damage that accumulates over time.
Leafy greens like kale, spinach and arugula are essential brain protectors too. Research from the Journal of Neurology shows that people who ate more of these vegetables had far less plaque buildup in their brains compared to those who ate fewer greens.
When it comes to seafood, Laura recommends salmon, sardines, trout and tuna at least once weekly.
These omega-3-rich fish don't just benefit your heart - they appear to prevent harmful amyloid protein clusters from forming in the brain.
"Those clusters block the flow of communication in your brain and contribute to the death of healthy brain cells, which leads to dementia," Laura explained.
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Ultra-processed foods can cause plaque build-up in the brain
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But it's not all good news - some foods can harm your cognitive health. Laura specifically warns against diets heavy in saturated fat, sugar and salt, which might damage memory and thinking abilities.
"Foods like pastries, sweets, and fried foods could contribute to increased plaque buildup in the brain, which can impact memory and cognition as you age," she said.
The key nutrients for brain health include antioxidants, flavonoids and omega-3 fatty acids, particularly DHA.
These help reduce inflammation, preserve cognitive function and improve blood flow to the brain. Flavonoids from berries and cocoa have been shown to enhance memory and processing speed in both middle-aged and older adults.