Is there anything you can eat to help you avoid dementia?

Taking action in just four domains - eradicating diabetes and depression, prolonging education, and eating more fruit and vegetables - could result in almost 40 per cent reduction in cases of dementia. 

Lower your risk of developing dementia by including these foods more often in your diet.

1. Fruits and vegetables

In the BMJ study mentioned earlier, these are good for warding off dementia.

The benefits are derived from fibre, vitamins, and antioxidants such as resveratrol. Resveratrol is found in grapes, various berries, peanuts and Japanese knotweed (in the form of extracts in supplements), and of course, red wine.

2. Fish

Omega-3 fatty acids are essential fatty acids, which are abundant in oily fish, game and vegetables. In our modern diet, they have been largely replaced by the omega-6 fatty acids of cereal oils. Primitive peoples probably had a favourable ratio of omega-6 to omega-3 fatty acids of 1:1. This changed to 15:1 in the typical "Western" diet, contributing to diseases of ageing.

Higher omega-3 fatty acid consumption (omega-6 to omega-3 ratio of 3:1) would lower the risk of degenerative diseases.

3. Tea - both green and black varieties

Flavonoids have aroused considerable interest for their antioxidant properties. There is a high content of flavonoids in beverages such as tea, coffee, beer, and wine. It is also found in fruits and vegetables.

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