Eat to beat dementia – our guide to the best foods, optimum portions and recipes to SLOW down brain ageing

The Sun

25-06-2025

IT'S a cruel disease that slowly steals the memories of it's victims, eradicating precious moments before claiming life itself.
There is currently no cure for dementia, but there is growing evidence that certain lifestyle tweaks can help prevent it. And now, scientists believe they might have hit upon a simple diet that can help slow down the brain's ageing.
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Almost one million people in the UK live with dementia. And by 2050, the worldwide number is expected to rise from 57m in 2019 to 152m.
In recent years, major medical breakthroughs and new drugs have shown promise in the quest to find a cure.
But while that Holy Grail eludes scientists, there is increasing weight to the argument that what we eat can help ward off the killer disease.
Research published earlier this month found the 'MIND diet' could help prevent cognitive decline.
Scientists at the University of Hawaii in Manoa found that people who followed the diet for 10 years had a 25 per cent lower risk of dementia.
But what exactly is MIND?
'It combines two diets, the Mediterranean diet and DASH, which is designed to reduce high blood pressure,' dietitian Emma Shafqat tells Sun Health.
'It aims to reduce dementia and the decline in brain health that often happens as people get older.
'It encourages foods that support brain function, like leafy greens, berries, nuts and olive oil, and limits those that can have a negative effect on cognitive health, such as saturated fats and added sugars.'
The MIND diet focuses on nutrients which are proven to protect brain cells, including antioxidants, omega-3 fatty acids, B vitamins and polyphenols.
Signs of dementia that might be missed
'Many experts regard these diets as two of the healthiest diets you can follow,' Emma says.
'Research has shown they can lower blood pressure and reduce the risk of heart disease, diabetes and several other diseases.'
The latest research is just the cherry on the cake.
Studies have been ongoing in the area for a decade, with the first official paper showing MIND could significantly slow cognitive decline published in 2015.
Evidence to show how it can boost your brain has been growing ever since.
THE TOP MIND FOODS
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TO follow the MIND diet, you need to eat more leafy green vegetables, such as spinach, kale and lettuce.
Berries, nuts, olive oil, whole grains (like brown rice and wholewheat pasta), beans, fish (preferably oily fish like salmon), poultry, oats and vegetables are also important.
Of course, buying the best extra virgin olive oil and fresh berries is expensive. But Emma says there are ways to make MIND more affordable.
'Choose frozen berries and vegetables as they are just as nutritious and often cheaper,' she says.
'You can also buy chicken thigh instead of breast, which is often tastier, and use canned beans and fish.
'Making your own salad dressings with olive oil, vinegar and mustard is also really cost effective as the bottled stuff can be pricey.'
HOW MANY PORTIONS?
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Nicolle Appleton is a nurse and nutritional therapist who has been converting people to MIND for many years.
'In a nutshell, it's about incorporating brain-healthy foods,' she says.
'Beans and pulses are a big part of the diet as they are rich in B vitamins and protein, which is essential for brain function and neurotransmitter production. You should aim for three meals a week containing beans.
'The diet also recommends at least one portion of fish, though ideally it would be more than that.
'You should aim for at least one portion of oily fish as this is rich in omega-3 fats, which are important for the brain.
'You can also get omega-3s from other sources such as chia seeds and flax seeds so you can still follow MIND if you are vegan or vegetarian. It suits everyone.'
THE SCIENCE BEHIND IT
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MANY MIND-recommended foods such as extra virgin olive oil, leafy green vegetables and berries are rich in polyphenols.
'These are plant-based chemicals which are antioxidants and anti-inflammatory,' Nicolle says.
Is it ageing or dementia?
Dementia - the most common form of which is Alzheimer's - comes on slowly over time.
As the disease progresses, symptoms can become more severe.
But at the beginning, the symptoms can be subtle or mistaken for normal memory issues related to ageing.
The US National Institute on Aging gives some examples of what is considered normal forgetfulness in old age, and dementia disease.
You can refer to these above.
For example, it is normal for an ageing person to forget which word to use from time-to-time, but difficulting having conversation would be more indicative of dementia.
Katie Puckering, Head of Alzheimer's Research UK's Information Services team, previously told The Sun: 'We quite commonly as humans put our car keys somewhere out of the ordinary and it takes longer for us to find them.
'As you get older, it takes longer for you to recall, or you really have to think; What was I doing? Where was I? What distracted me? Was it that I had to let the dog out? And then you find the keys by the back door.
'That process of retrieving the information is just a bit slower in people as they age.
'In dementia, someone may not be able to recall that information and what they did when they came into the house.
'What may also happen is they might put it somewhere it really doesn't belong. For example, rather than putting the milk back in the fridge, they put the kettle in the fridge.'
'They have been shown to boost memory, cognitive function and slow down ageing of the brain.'
Whole grain foods such as brown pasta and rice are important as they can promote better blood sugar balance, a crucial factor for long-term brain health.
Another key part of the diet is magnesium, which has been proven to slow down brain ageing and can be found in nuts, seeds and wholegrains.
'The evidence for this diet is really strong,' Nicolle adds.
'This is something we should all be following.'
FOODS TO AVOID
Emma says to avoid foods "that can have a negative effect on cognitive health, such as saturated fats and added sugars".
Think of saturated foods as those like fatty cuts of red meat, sausages, bacon, cured meats like salami, cheese, cream, ice cream and butter.
It's also found in foods like biscuits, cakes, pastries, pies, chocolate, milkshakes and sausage rolls - which most of us know aren't the healthiest foods, anyway.
UK health guidelines recommend that men should eat no more than 30g of saturated fat a day, and women 20g. You can make small changes like switching to skimmed milk, going for 'low fat' meats (i.e 5 per cent fat mince) or using leaner meats, like chicken.
Added sugars are those that aren't natural (such as in fruit or honey). It's pretty much anything sweet and tasty, such as biscuits, fizzy drinks or squash and cakes.
But added sugar is snuck into a huge variety of packaged foods, from condiments to soups, cereal and bread. Use the traffic light system on food labelling to spot a high sugar (red) product.
Foods to avoid or limit:
Butter, cream, cheese
Red, cured or fatty meats
Fried foods
Sweet foods
NICOLLE'S TOP TIPS FOR FAMILIES
1. BE PREPARED
PREPARE smoothies ahead of time and store them in zip lock bags in the fridge. In the morning, tip the contents into a blender so you and your children can have a nourishing smoothie before work and school.
2. HALF & HALF
USE a mix of half brown and half white rice or pasta. Nobody will notice the difference but you'll get more goodness from the wholegrains.
3. TAKE A LEAF
LEAFY greens like spinach shrink down when cooked, so adding a few handfuls to meals is a quick and low-effort way to boost nutrition, without putting children (and some adults) off.
4. BULK OUT
WHEN making spaghetti bolognese, half the amount of mince and add a can of lentils. The lentils look similar to the meat so they are well hidden and taste great. In chilli, you can use black beans instead of mince.
5. EGGS-CELENT
EVERYONE, including kids, loves eggy bread. Try making it with a thick slice of wholemeal bread, topped with maple syrup and strawberries.
MEAL PLANS
Greek yoghurt with berries, almonds and chopped walnuts
Smoothie bowl with frozen berries, yoghurt and oats
LUNCH OPTIONS:
Mixed green salad with grilled chicken served with olive oil, lemon, or apple cider vinegar and wholegrain crackers
Chicken caesar pitta filled with chicken, lettuce and caesar dressing
DINNER OPTIONS:
Quinoa bowl with chickpeas, broccoli, spinach and avocado dressed with olive oil and herbs, such as basil, oregano and parsley
Salmon with steamed broccoli and a tray roasted vegetables, such as sweet potato, pepper and courgettes
SNACKS:
Nuts
Hummus
Apple slices with peanut butter
'LIVE LONGER' SMOOTHIE RECIPES
1. Raspberry chia smoothie
Makes 2 servings
200g raspberries (defrosted if frozen)
100g pineapple (defrosted if frozen)
1 tsp chia seeds
handful of spinach leaves
200ml milk of your choice.
2. Spinach, pineapple, banana smoothie
Makes 2 servings
1 and a half cups of milk of choice
1 cup of spinach
1/2 cup of pineapple (defrosted if frozen)
2 scoops of vanilla protein powder
1 tablespoon of chia seeds or ground flaxseeds.
MIND SHOPPING LIST
Leafy green vegetables (spinach, kale, rocket, etc.)
Berries - especially blueberries and strawberries
Nuts such as walnuts and almonds
Extra Virgin olive oil
Whole grains such as brown bread, brown rice and wholegrain pasta
Fish - preferably oily fish like salmon or sardines
Beans such as lentils, chickpeas, or kidney beans
Poultry - chicken or turkey
Vegetables - fresh or frozen
Oats