8 Best Super Foods for Dementia 2023

Best Superfoods for Dementia

Health experts advise persons with dementia to include a variety of superfoods for dementia in their diet daily. Live Science describes foods for dementia as mostly plant-based, but also some dairy and fish that are thought to be nutritionally dense, hence good for a person’s health.

Scientists are continually examining the foods that can enhance cognition and the ones that hinder it. Research shows that what a person eats has a significant impact on brain health.

Hippocrates once emphasised that food should be medicine and medicine should be food. Consuming the right combination of foods can build new brain cells, enhance memory, and perhaps lessen dementia occurrences.

super foods for dementia

Chief policy and research officer at the Alzheimer’s Society, Dr. Doug Brown, said that eating a balanced and healthy diet can reduce the risk of stroke, cancer, and heart disease; thus, it is likely that healthy eating is a great way of looking after the brain.

He also stated that they are still waiting for proof from huge scientific trials to show whether changing diet can reduce dementia risk and by how much.

Check out some of the superfoods that are recommended for persons living with dementia below.


Best Super Foods for Dementia

Cruciferous Vegetables and Leafy Greens

Vegetables are not only tasty, but they also have essential vitamins, like B9 and folate, which have proven to reduce depression and boost cognition.

Green vegetables have more vitamins with options like collard greens, kale, spinach, cauliflower, and broccoli being some of the best choices.

Vegetables are also known to be high in carotenoids that can reduce homocysteine levels. This is an amino acid that is linked to dementia, brain atrophy, and cognitive decline.

leafy greens


Berries like cherries, blueberries, raspberries, and blackberries are a go-to option when looking for fruits that are loaded with antioxidants and help reduce inflammation. Antioxidants are known to help persons with dementia by enhancing cognitive function.

A study released in the Journal of Alzheimer’s disease explains that the level of antioxidants various berries have, may help with reducing plaque build-up in the brain. This plaque is one of the major causes of dementia.

Berries also contain a flavonoid known as anthocyanin that may help slow down the progression of brain damage that is triggered by free radicals.

Investigators also claim that blueberries which are also referred to as “brain food” may activate the region of the brain that controls memory and learning, however, more studies on these are required to substantiate the claims.

berries for dementia

Spices and Herbs

Spices are also included in the list of superfoods for dementia.

These are great because they can be added to meals to enhance flavour without adding any calories or bulk. They also offer a wide range of benefits depending on the spices a person is taking.

Cumin, turmeric, cinnamon, and sage are examples of some spices that help to boost memory, reduce brain inflammation, improve working memory, and reduce brain plaque.

Herbs like rosemary are also known to enhance memory and offer people with dementia protection from cognitive decline.

Other herbs and spices that are proven to be good for brain health include ginger, nutmeg, pepper, and saffron.

Seeds and Nuts

Nuts and seeds are packed with healthy vitamins, protein, fats, and magnesium which are proven to reduce brain inflammation, promote good cognition, and beat off mental decline.

A study reported that ladies over 70 years who eat at least 5 servings of nuts weekly have better brain health than the ones who do not eat nuts.

Seeds like pumpkin seeds, flax seeds, and sunflower seeds are an excellent source of omega-3s, vitamin E, choline, and zinc which can also promote brain health.

Another study published in the Journal of Alzheimer’s disease (AD) studies mice with AD. Some of the rodents were fed a standard diet while others were supplemented with walnuts.

During the period of the study, the researchers uncovered that the mice that were on a standard diet suffered impaired learning ability and memory deficits.

The rodents that were fed on walnuts recorded improvements in learning ability and memory.

nuts for dementia


The avocado has also earned its place among the superfoods for dementia.

It is a nutrient-dense fruit that is rich in potassium, folate, fibre, magnesium, and vitamin E. Avocado as a monosaturated fat can reduce the risk of cognitive decline because it can help increase blood flow and lower blood pressure.

The fruit is also said to prevent the formation of brain tangles thanks to the fact that it is rich in folate.

Avocados also pack flavonoids and polyphenols that are anti-inflammatories and help fight dementia.

avocado super foods for dementia


These are healthy fats that may help to prevent and fight dementia. They are commonly found in fatty fish like salmon, mackerel, and tuna.

The fish types are also high in DHA and EPA which are fatty acids that are important for optimal brain health. People can also get omega-3s in flax seeds and olive oil among other sources.

Omega 3 a super food for dementia


Pulses like beans and legumes (which can include chickpeas and lentils) are a nutritional powerhouse offering folate, iron, potassium, magnesium.

They are also high in fibre & protein, and low in fat. It is one of the reasons they belong to the category of superfoods for dementia. They also pack a B vitamin known as choline that boosts a neurotransmitter called acetylcholine which is vital for brain function.

The plant proteins have been linked with enhanced preservation of thinking and memory. A study indicated that a lower intake of pulses can lead to an increase in cognitive decline.

pulses for dementia


Eggs are among some of the most nutritious foods found in the home, providing people with multiple minerals and vitamins.

Eggs are a great source of choline which helps to repair damaged brain tissue.

A study by the University of Eastern Finland discovered that choline is not only useful in developing memory and the brain, but it might also help to protect people against Alzheimer’s disease and cognitive decline.

eggs for dementia


Closing Remarks

Carefully choosing what to eat can have a significant impact on a person’s health. It is one of the reasons the above super foods for dementia come highly recommended.

These brain-boosting foods can help slow down progression of the illness and improve the quality of life for persons with the progressive illness.

Easy Tempting Meals for Dementia Patients


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Omega 3 and Dementia Prevention

omega 3 and dementia

In the quest to find some of the most effective ways of preventing dementia, experts have been pursuing an angle that is worth looking into – omega 3 and dementia.

Omega 3 remains one of the diet components that come highly recommended concerning brain health.

New reports also link the consumption of omega 3 to dementia prevention.

Read on to find out more about how omega 3 may potentially help with the prevention of dementia.

Omega 3 Fatty Acids For Dementia Treatment

What is Omega 3?

what is omega 3

To better understand the topic of omega 3 and dementia, it is best to start with explaining what omega 3 is.

It is a type of polyunsaturated fat present in the cell membrane. It is an umbrella term for all omega 3 fatty acids. These include docosahexaenoic acid (DHA), alpha-linolenic acid (ALA), and eicosapentaenoic acid (EPA).

The human body produces omega 3 but at a very slow rate which means that you should get it from your diet. Plant-based omega 3 rich nuts, vegetables, and seeds are good sources.

Oily fish like tuna, mackerel, salmon, and herring are rich in omega 3.

Importance of Omega 3

importance of omega 3

Omega 3 plays a significant role in the brain from when the fetus is developing to old age.

Omega 3 fatty acids are vital for the structural development of the brain because they improve mood and support neurotransmitter signaling according to a nutritionist at BioCare Mana, Chouchane.

Scientists believe that the brain cells with high omega 3 levels communicate better with other cells, a move that is crucial for brain function.

When the body takes the fat, it breaks down some of it to carry out various functions. Some of these reduce the immune response in the body.

Others are responsible for protecting cells from oxidative stress.

In addition to brain health, omega 3 also helps with heart health, energy production, supporting hormone synthesis, and regulating inflammation.

How Omega 3 May Help with Dementia Prevention

how omega 3 may help with dementia prevention

Now that you have some background information on what omega 3 is and its importance in the body, let’s look at some of the reasons omega 3 and dementia prevention correlate.

To start off, research indicates that oxidative stress and immune response are some of the key contributors to dementia development.

The fact that omega 3 protects against these goes to show that it may have a hand in the prevention of dementia.

Several studies have already been conducted to investigate these claims. These have taken different directions.

Some studies looked into what people with and without the disease eat and how often to see if this has an effect on the disease.

Others involved clinical trials where a percentage of participants were given omega 3 supplements and the rest placebo to compare dementia risk.

The studies focusing on risk of dementia and the consumption of fish produced varying results.

One of the studies supported the notion. It has 2233 participants all older individuals. They were followed for about six years.

The researchers concluded that those participants that were eating fish two times a week has reduced dementia risk by 41% compared to the elderly who were eating it once a month.

omega 3 and dementia studies

Another study had conflicting results where the experts found that there was no difference in dementia risk based on the amount of fish that a person consumed. This is after studying 5,395 individuals for ten years.

While discussing omega 3 and dementia, stakeholders also talk about the anti-inflammatory properties that omega 3 has. These might help with the risk of dementia development.

Raise DHA levels

Persons with dementia usually have low DHA levels in the brain when compared to individuals who do not have the disease.

Many omega 3 supplements contain DHA and EPA according to information on the packaging.

These are essential for human health because they are the main types of omega 3 that exert the most benefit.

DHA helps with cell membrane structural role while EPA assists with body functions like inflammation.

There are also claims that omega 3 fatty acids help to reduce levels of beta-amyloid. These are a marker for dementia in the brain.

beta amyloid omega 3 dementia

One study published in the journal Neurology researchers stated that people who ate the highest omega 3 levels had the lowest levels of beta-amyloid buildup in the blood.

Clinical trials, on the other hand, although small, have also tried to show the relationship between omega 3 and dementia.

For instance, one study offered 171 people with dementia omega 3 supplements.

It found that there was no cognitive improvement after two years compared to weak persons who were not on the supplements.

Another clinical study studied 437 healthy people who were begging to show some dementia symptoms like troubles with memory recall.

They reported that after taking the omega 3 supplements for 24 weeks there were improvements in learning and recall.

This suggests that omega 3 may improve symptoms during the onset of dementia. On the other hand, it has no effect during the later stages.

Closing Thoughts

To date, the topic on omega 3 and dementia prevention remains highly controversial. Indeed, omega 3 may be good for brain health.

However, there is no overwhelming evidence that it may help prevent dementia development.

Further research is still necessary on this topic. Only that, it will be clearer, whether or not omega 3 is instrumental in the prevention of dementia development.

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