Dementia diet: Eating THESE foods could help stave off the condition

Loading up on berries, vegetables, nuts, olive oil, fish and seafood is essential to keeping the mind firing into old age.

To get the maximum benefit beans, legumes, grains, fruits, poultry and low fat dairy should be included in meals while fried food, pastries, processed foods, red meat, cheese, butter and salt should be limited.

The latest recommendations from the Global Council on Brain Health, an international collaboration of independent experts, suggests brain wasting diseases like dementia could be staved off by sticking to a healthy diet.

While there is no “silver bullet” superfood to stave off the ravages of dementia the report says switching to healthy eating habits early reaps the biggest benefit.

Professor Linda Clare, of the University of Exeter who helped compile the report, said: “Our analysis shows what is good for the heart is good for the brain. 

“Eating plenty of green leafy vegetables and berries contributes to better brain health. 

“Excessive alcohol, and a diet high in red meat, saturated fats, sugar and salt can harm your brain health. 

“Instead, it’s best to choose a variety of fruits and vegetables and healthy grains, and swap butter and red meats for more olive oil and omega-3 rich fish.”

She added: “We now know that people can significantly reduce their risk of dementia through taking action on medical and lifestyle factors, including diet. 

“This report gives the strongest guidance yet about how to eat for the best chance of keeping your brain sharp into later life. We can’t eliminate dementia risk, but we can act to keep our brains healthy.”

Experts said at least one meal a week should be fish that is not fried, fruit and vegetables should be fresh, frozen or canned in water or their own juice while snacking should be raw, plain, unsalted nuts.

They also urged caution when eating chocolate as cocoa-rich products are high calorie because they often include sugar and high fat dairy products. 

It means excess weight could counterbalance, or even exceed, any benefits from eating cocoa.

James Goodwin, chief scientist at Age UK, said: “It appears that very few people have a solid understanding of the connection between nutrition and brain health. 

“The great value of this report is that it spells out in an uncomplicated way what we know for certain about the diet and brain health and what we can do to maintain our brain health by eating wisely. 

“Though there is no silver bullet, making simple changes to what we eat, along with other vital lifestyle changes, can make a big difference over our life time.”

The recommendations are based on evidence suggesting certain foods are beneficial to cognitive health but they do not conclusively show any of the recommended foods can prevent cognitive decline. 

The report singled four diets as being the best for brain health. The fabled Mediterranean diet, common in Greece, Italy and Spain, is characterised by high intake of monounsaturated fat, vegetables, fruits, whole grains and fish. 

It also includes low consumption of red meat, refined grains and sweets and moderate intake of wine with studies suggesting it can lower the risk of cardiovascular disease and help manage diabetes.

Other diets thought to be beneficial for brain health include the Nordic diet, which uses rapeseed oil instead of olive oil, and an abundance on plant-based foods like fruits and vegetables. 

Advocates of the DASH (Dietary Approaches to Stop Hypertension) say low-fat and non-fat dairy, lean meats, fish and poultry, whole grains, and heart healthy fats improve blood pressure and slashes the risk of chronic disease. 

The MIND (Mediterranean – DASH Intervention for Neurodegenerative Delay) includes an abundance of vegetables, whole grains and a daily glass of wine. 

It recommends green leafy vegetables six times a week, other vegetables at least once a day and two or more servings a week of berries. 

It also advises snacking on nuts most days, eating beans every other day, poultry twice a week and fish at least once a week while limiting butter, cheese, and fried or fast food. 

The Okinawan diet, based on the eating habits of the indigenous people of the Ryukyu Islands in Japan who are recognised as having exceptional longevity, emphasises yellow, orange and green vegetables, includes soy and legumes and low amounts of meat, refined grains, sugar, salt or dairy. 

The diet also features large amounts of sweet potatoes.