Khaberni - An early trial revealed earlier this year that individuals at risk of dementia improved their cognitive scores after implementing dietary changes, in addition to exercising.
Recent studies have shown that foods rich in certain nutrients such as protein and antioxidants can significantly reduce the risk.
Eggs
According to "Daily Mail", eggs, which have long been described as high in fat and cholesterol, have, in particular, seen a revival in their health value due to containing amino acids beneficial for the brain.
A single large egg contains about 150 mg of choline, which is equivalent to a quarter of the daily recommended amount. Choline is an essential nutrient, also found in protein sources such as salmon, beef, and chicken liver, and it enhances memory, mood, and muscle control.
It is thought to boost levels of the neurotransmitter acetylcholine, which regulates memory and learning, and reduces the levels of neurotoxic substances like homocysteine that damage nerve cells.
A recent study published recently found that older adults who consumed more than one egg per week reduced their risk of dementia by 47% compared with those who consumed less than one egg per week.
Berry Family
Strawberries, blueberries, and red berries, among other types, are known for their richness in antioxidants, substances that protect cells from damage caused by toxic molecules called free radicals.
If left untreated, free radicals cause oxidative stress, leading to inflammation and the production of beta-amyloid.
Beta-amyloid protein, found in the gray matter of the brain, accumulates and forms plaques that attack brain cells, causing a decrease in overall brain volume.
A study conducted last year at the University of Cincinnati found that individuals aged between 50 and 65 who consumed a cup of strawberries daily for 12 weeks performed better in memory tests and showed fewer signs of depression compared to those who did not follow these recommendations.
Whole Grains and Nuts
A study conducted in 2023 found that those who regularly consumed whole grains experienced a slower rate of memory decline with age compared to those who did not consume these foods.
Meanwhile, nuts are rich in omega-3 fatty acids, which may increase the size of the brain's memory center, the hippocampus.
According to a recent study published earlier this year, it was found that eating a handful of unsalted nuts daily is enough to reduce the risk of dementia.
