One type of food ‘could reduce dementia risk’ in later life

While many people assume that dementia is inevitable in old age, it’s not; there is a way to minimise the risk of developing the disease.

Even if dementia is present in your family history, your dietary choices could play a role in helping to ward off the brain condition. Alzheimer’s Research UK has outlined several approaches to potentially reduce the risk.

“We’re helping to educate and empower the public about the steps they can take to look after their brains and reduce their risk of developing dementia,” the charity stated.

Brain cells need a continuous supply of oxygen-rich blood carrying nutrients to function properly; this is why maintaining healthy blood vessels is crucial – and any disruption can cause complications.

Alzheimer’s Research UK said: “Research has now shown a clear link between problems like high blood pressure, a stroke or damaged blood vessels, and a higher risk of developing dementia.

“So, things that lower the risk of heart and blood vessel diseases have an added benefit of helping to keep our brains fighting fit too.”

Studies suggest that adopting a Mediterranean diet “could reduce dementia risk”, which features nutritious options such as mackerel. Indeed, oily fish is regarded as part of a wholesome diet that may help lower the risk of brain cell damage.

Oily fish

As reported by the Express, Tracy Parker, senior dietitian at the BHF (British Heart Foundation), explained: “Oily fish are high in omega-3 polyunsaturated fats, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

“These are essential fats, meaning your body cannot make them on its own – you need to get them from your diet.”

Oily fish:

• Mackerel
• Pilchards
• Salmon
• Sardines
• Herring
• Sprats
• Trout
• Whitebait
• Carp
• Eel
• Anchovies

When given the option, it’s advisable to choose fresh or frozen fish; if purchasing tinned varieties, select those preserved in spring water rather than salty brine. Individuals should aim to consume one portion of oily fish weekly as part of a balanced diet.

Recipe ideas

• Tinned salmon or mackerel (stored in spring water) mixed into a risotto
• Fish pies
• Fish cakes (potatoes and tinned oily fish mixed together)
• Flaked trout in scrambled eggs

Fish alternatives

Parker explained: “Plant sources contain a type of omega-3 called ALA (alpha-linolenic acid)… your body can convert a small amount of ALA into the more active forms DHA and EPA.”

This can be obtained through consuming flaxseeds, walnuts, soya beans, tofu, and dark green vegetables.