Dementia: Add these 8 foods to your daily diet to keep your mind sharp

The MIND diet, combining aspects of the mediterranean and DASH diets, focuses on brain-healthy foods to protect against aging and conditions like dementia. Including vegetables and fruits, barries, fish, nuts, seeds, legumes and whole grains can help keep our brain sharp.

April 25, 2024 / 04:11 PM IST

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Starting on the path to good health begins with what we eat. Scientists are learning more about how our diet affects not just our body, but also our brain. Recent studies show that certain foods can help protect our brains from aging and conditions like dementia. Leading the way in this new understanding is the MIND diet. It combines ideas from the Mediterranean and DASH diets to create a way of eating that's especially good for our brains. This diet focuses on foods that can help keep our minds sharp as we get older. Let's look at some of the options and how adding these foods can help curb dementia as you age. (Image: Canva).

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Fruits and vegetables: They are like a colourful painting in nature. Their bright colours, like orange and red, come from special pigments called carotenoids, says neurologist Priyal Shankar, of Pacific Healthcare, Secunderabad. These pigments are really good for us. Carrots, sweet potatoes, bell peppers, and leafy greens like spinach and kale are especially great for keeping our brains healthy. They have lots of antioxidants and nutrients that make our minds stronger. (Image: Canva).

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Berries: Are like nature's little gems, shining with goodness. They're packed with things called antioxidants and flavonoids that are really good for us, says Shankar. Blueberries, blackberries, and raspberries work together to protect our cells from damage. Plus, they don't have a lot of sugar, so we can enjoy them without feeling guilty. Eating berries is a great way to keep our brains healthy.(Image: Canva)

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Fish: like tuna and salmon, which have lots of fat, are really good for our brains. They're full of something called omega-3 fatty acids, which help keep our brains strong. Eating these kinds of fish can protect our brains from getting weaker as we get older. It also helps lower the chance of having problems with thinking and remembering, like dementia, says Shankar. So, eating fish like tuna and salmon is a great way to keep our brains healthy and strong.(Image: Canva).

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Nuts, seeds, and Legumes: They are like a treasure chest from the earth, filled with good stuff for our bodies and brains. They're packed with things like antioxidants and omega-3 fatty acids that help keep our brains healthy. Walnuts, almonds, soybeans, and lentils are some of the best ones for helping our brains work well. Eating these foods can help our brains stay strong as we get older, and they can protect us from having problems with thinking and remembering as we age. So, adding nuts, seeds, and beans to our diet is a smart way to take care of our brains and stay sharp.(Image: Canva).

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Whole grains: They are like strong soldiers in a field of wheat, fighting against inflammation in our bodies. Foods like quinoa, barley, brown rice, and oats are full of good things that help our brains work well. They have lots of nutrients that can keep inflammation in our brains down and make our memories stronger. Eating these kinds of grains can help us stay sharp as we get older. So, including foods like quinoa, barley, brown rice, and oats in our meals is a great way to take care of our brains and stay healthy. When choosing what to eat, it's important to be careful. Some foods can cause inflammation in our bodies, like red meat, sugary treats, white bread, and processed foods. Even though they might taste good, they're not the best for us. But if we make smart choices and only have them once in a while, we can still enjoy them without causing harm. By being careful about what we eat and not having too much of the not-so-healthy stuff, we can make sure our bodies and brains stay strong and healthy.(Image: Canva)

Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.

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