10 Foods Linked To Dementia & 10 That Help Stave It Off
Diet Is Not Only About The Body
Dementia may be complex, but mounting research shows that what we eat plays a surprisingly powerful role in either protecting our brains or putting them at risk. While certain foods have been linked to inflammation, oxidative stress, and cognitive decline, others are packed with nutrients that support memory, slow brain aging, and keep neurons communicating effectively. Here are 10 foods associated with a higher risk of dementia and 10 that may help keep your mind sharp well into old age.
1. Processed Meats
Processed meats like hot dogs, bacon, and deli slices have been tied to dementia because of their nitrite content. Studies have found that for every extra serving of processed meat per day, there was an increase in the speed of cognitive aging by 1.6 years.
2. Butter
Butter has been linked to dementia because of its high saturated fat content. High levels of unhealthy fats can raise cholesterol levels, damaging blood vessels, including those in the brain.
3. Processed Cheese
Like butter, processed cheese is high in saturated fat, having the same effect on cholesterol and blood vessels. It also contains nitrates like those present in processed meats, which have been shown to raise the risk of dementia and cause inflammation.
4. Store-Bought Dressing
Store-bought dressings are tied to dementia risk because they often fall under the category of ultra-processed foods. This means they're high in added sugar, salt, unhealthy fats, and additives, which are linked to an increased risk of cognitive decline.
5. Alcohol
Chronic, heavy drinking is directly linked to brain damage. It harms brain cells, inhibits cognitive function, and can indirectly lead to malnutrition and B1 deficiency, which has been linked to dementia and accelerated aging.
6. Artificial Sweeteners
Artificial sweeteners may be low in calories, but they're high in plenty of other harmful things. They've been shown to trigger inflammation in the brain and disrupt the gut-brain axis.
7. Salty Snacks
High salt intake is a major cause of high blood pressure, which damages blood vessels in the brain. Salty snacks like chips are also highly processed and full of unhealthy fats, which can cause inflammation and inhibit the molecule responsible for memory formation.
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8. Sugary Drinks
Sugary drinks like soda and juice have been associated with brain shrinkage and aging. They're also linked with increased blood pressure, which damages the brain's blood supply.
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9. Fast Food
Fast food is high in saturated fats, which have been linked to an increased risk of developing neurodegenerative diseases. Fast food usually includes fries, processed meat, and lots of salt, all of which raise blood pressure and inflammation.
10. Packaged Cookies
Packaged cookies are classified as ultra-processed foods, which have been linked to an increased risk of cognitive decline. They're high in sugar, saturated fats, refined carbs, and other additives, and even contain harmful chemicals in their packaging.
Now that we've covered some of the foods most closely associated with an increased risk for dementia, let's talk about the ones that can help keep your brain healthy.
1. Leafy Greens
Leafy greens like spinach and kale combat dementia by reducing inflammation and improving blood flow to the brain. They're also packed in nutrients like vitamin K, lutein, and folate that help support cognitive functions.
2. Berries
Berries like blueberries and strawberries are high in antioxidants and flavonoids that reduce oxidative stress. They also contain compounds that improve blood flow and enhance the communication between neurons.
3. Olive Oil
Olive oil protects the brain by supporting the blood-brain barrier. It also promotes autophagy, which is a clean-up process that removes toxins, enhancing brain activity.
4. Walnuts
Walnuts are one of the best nuts for brain health due to their high omega-3, vitamin E, and B vitamin content. These nutrients can improve cognition, mental processing speed, and fight inflammation.
5. Salmon
Salmon is rich in omega-3 fatty acids, particularly DHA, which is an important building block for brain cells. They also help regulate neurotransmitters, which allow brain cells to communicate with each other.
6. Green Tea
Green tea has long been celebrated for its unique blend of antioxidants and amino acids, which work together to support cognition and reduce stress. It also contains caffeine, which, in partnership with the amino acid L-theanine, improves focus, memory, and attention.
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7. Beans
Beans and legumes are great for supporting the brain because of their high content of B vitamins, folate, iron, and antioxidants. Meanwhile, their high fiber content strengthens the gut-brain axis.
8. Dark Chocolate
Chocolate lovers, rejoice! Dark chocolate is full of flavonoids, a special type of antioxidant that can increase blood flow to the brain. Just make sure to opt for the dark stuff (above 70 percent), so you're not replacing all those benefits with unhealthy sugar.
9. Turmeric
Turmeric is good for the brain because of its active compound, curcumin, which is also what gives it its vibrant color. It has powerful anti-inflammatory and antioxidant properties, which protect the brain from damage.
10. Fermented Foods
Fermented foods support the gut-brain axis by providing probiotics. They also contain a precursor to serotonin, which improves mood, cognition, and memory.
