The Best Dementia-Fighting Nutrient: Where We Get It

There is no magic formula for preventing dementia. But several studies have shown that certain nutrients can help prevent the deterioration of some cognitive functions with age.

Three types of nutrients with a neuroprotective effect have attracted the attention of specialists in recent years: antioxidants, vitamin B and polysaturated fatty acids, says 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 polysaturated fatty acids help the development of newly formed nerve cells.

Supplements can provide these nutrients, but Naidoo always tells people to eat quality foods first, especially to get fatty acids like omega-3s.

“When you eat unprocessed foods, you get extra vitamins, minerals, healthy fats, and protein. It’s a good foundation to build a healthy eating plan on,” she explains.

Omega-3, the #1 nutrient for brain health

Omega-3 is found in wild fatty fish such as anchovies, sardines and salmon. Wild sockeye salmon in particular contains levels of EPA and DHA, polyunsaturated omega-3 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. We should therefore consume fish rich in omega-3 at least twice a week, says the expert, author of the volumes “This is Your Brain on Food” and, most recently, “Calm Your Mind with Food”.

For vegetarians and not only there are other sources rich in omega-3:

• chia seeds;
• sesame seeds;
• the nuts;
• flax seeds.

About 30 grams of chia seeds is enough to cover the recommended daily requirement of omega-3 fatty acids, providing about 5,000 mg.

“If you eat eggs, opt for free-range eggs. Add turmeric and ground black pepper to optimize the impact on brain health,” advises Dr. Uma Naidoo.

In addition to diet, an overall healthy lifestyle with good nutrition, along with regular exercise, adequate sleep, social connections, stress management and reduced anxiety are essential factors to avoid dementia, the expert says.

TD