Eight foods and drinks to have every week to cut your dementia risk

Key Points:

• Research suggests diets rich in vegetables, berries, nuts, whole grains, olive oil, fish, beans, and poultry—such as the Mediterranean and Mind diets—may reduce dementia risk by up to 20% by promoting brain health and reducing inflammation.
• Specific foods like eggs, coffee, broccoli, blueberries, lentils, fermented foods, oily fish, and walnuts contain nutrients and compounds linked to improved cognitive function and lower dementia risk, though more research is needed to confirm causality.
• Lifestyle factors including regular physical activity, adequate sleep, and social engagement also contribute significantly to brain health and may help delay cognitive decline.
• Experts emphasize no single food prevents dementia; a balanced diet combined with healthy habits and mental stimulation offers the best approach to maintaining brain function with age.
• Observational studies highlight associations between certain foods—such as eggs and coffee—and reduced Alzheimer’s risk, but these findings require further investigation to establish direct effects.