There is no magic formula for preventing dementia. However, several studies have shown that certain nutrients can help prevent the deterioration of cognitive functions as we age.
Three types of neuroprotective nutrients have caught the attention of specialists in recent years: antioxidants, vitamin B, and polyunsaturated fatty acids, as highlighted by Dr. Uma Naidoo, a psychiatrist and nutritional biologist trained at Harvard, in an article published by CNBC.
Antioxidants fight free radicals that can destroy nerve cells, vitamin B plays an important role in the functioning of brain cells, and polyunsaturated fatty acids help in the development of newly formed nerve cells.
Supplements can provide these nutrients, but Naidoo always advises people to first consume quality foods, especially to obtain fatty acids like omega-3.
"When you eat unprocessed foods, you get vitamins, minerals, healthy fats, and additional proteins. It's a good foundation on which to build a healthy eating plan," she explains.
Omega-3, the number 1 nutrient for brain health
Omega-3 is found in fatty fish such as anchovies, sardines, and salmon. Particularly, wild sockeye salmon contains levels of EPA and DHA, omega-3 polyunsaturated fatty acids that are beneficial for our brain health.
An average serving of wild salmon fillet in the United States weighs up to 114 grams, and the recommended amount per week is about 230 grams. Therefore, we should consume fish rich in omega-3 at least twice a week, says the expert, author of the books "This is Your Brain on Food" and, most recently, "Calm Your Mind with Food."
For vegetarians and others, there are other rich sources of omega-3:
- chia seeds;
- sesame seeds;
- walnuts;
- flaxseeds.
Approximately 30 grams of chia seeds provide a sufficient amount to meet the recommended daily intake of omega-3 fatty acids, offering around 5,000 mg.
"If you eat eggs, opt for those from free-range chickens. Add turmeric and ground black pepper to optimize the impact on brain health," recommends Dr. Uma Naidoo.
In addition to diet, a generally healthy lifestyle, with good nutrition, along with regular physical exercise, adequate sleep, social connections, stress management, and anxiety reduction are essential factors to prevent dementia, the expert further explains.
T.D.