Protection against dementia through brain-friendly nutrition
The brain makes up only about two percent of our body weight but uses around 20 percent of the total energy. To meet this high energy demand, the brain depends on a continuous supply of high-quality nutrients. If this supply is lacking, nerve cells are gradually damaged – creating the breeding ground for the development of dementia.
This is exactly where brain-friendly nutrition, also known as brain food, comes in. Today, it is well known which foods you should avoid and which ones your gray cells benefit from the most. Numerous studies show that a healthy, brain-friendly diet can significantly reduce the risk of developing dementia.
General recommendations for brain food
In many scientific studies, the so-called MIND diet is recommended as particularly effective for dementia prevention. Since chronic inflammations and oxidative stress are the main causes of neurodegenerative processes, anti-inflammatory and antioxidant nutrients should have top priority on the menu.
Even with moderate application, this form of nutrition is said to have up to 35% lower dementia risk.
Omega-3 fatty acids – building blocks for healthy nerve cells
Omega-3 fatty acids are abundantly found in fatty cold-water fish (e.g. salmon, mackerel, herring), linseed oil, and walnuts. They have both antioxidant and anti-inflammatory effects and are important structural components for maintaining nerve cells and synapses. Therefore, they are among the most important nutrients in dementia prevention. You can read more about it in a separate article.
Antioxidant foods – a protective shield for the brain
Antioxidants neutralize free radicals that can damage brain cells. They inhibit inflammatory processes in the nervous system, improve vascular health, and support mental performance.
The most important antioxidant foods include berries, green leafy vegetables, nuts, legumes, green tea, herbs, and spices. These contain so-called polyphenols (secondary plant compounds), which are real power packs for your brain.
💡 Tip: The more colorful the plate, the better – different colors represent different antioxidants that reinforce each other’s effects.
You should avoid these foods
While the nutrients mentioned above have positive effects on brain health, there are also foods whose consumption you should avoid as much as possible:
- Foods with a high glycemic index (sugar, white flour products, soft drinks)
- Highly processed foods with trans fats and chemical additives
- Excessive salt consumption
- Red and processed meat in large quantities
Specific recommendations for brain food
In addition to the general dietary recommendations, there are certain nutrients that have particularly positive effects on the brain and are recommended as dietary supplements. With the help of these brain-friendly super nutrients, you can take optimal preventive action and build an even more effective protective shield against dementia-related diseases.
Sirtuins – the enzymes of cell protection
Sirtuins (Sirt1–Sirt7) are enzymes found in the cell nucleus, mitochondria, and cytoplasm.
Sirt1 in particular plays an important role in connection with Alzheimer’s: it promotes the breakdown of beta-amyloid, inhibits the formation of tau proteins, and improves neuronal function.
The production of sirtuins can be stimulated by:
- Calorie restriction (e.g. fasting)
- Polyphenol-rich foods (e.g. berries, green tea, turmeric)
- Regular physical activity
Spermidine – natural cell cleanser
Spermidine is a naturally occurring polyamine that activates the process of autophagy – the breakdown of damaged proteins and cellular waste. It supports the degradation of beta-amyloid and tau proteins, which play a key role in the development of neurodegenerative forms of dementia such as Alzheimer’s.
In addition, spermidine has anti-inflammatory and vascular-protective effects, which also help protect against vascular dementia.
You can obtain spermidine through your diet – it is found mainly in:
- Wheat germ
- Legumes
- Aged cheese
- Nuts
- Mushrooms
Vitamin D – the sunshine vitamin for the brain
Numerous studies show that people with low vitamin D levels have an increased risk of developing Alzheimer’s or other forms of dementia. Vitamin D has neuroprotective and anti-inflammatory effects and supports vascular protection in the brain.
The main source is sunlight – about 30 minutes per day. Since vitamin D can only be absorbed to a limited extent through food, supplementation is recommended during the winter months. Recommended dosage: approx. 2,000 IU per day in combination with vitamins D3 and K2.
B vitamins – protection against elevated homocysteine
The vitamins B6, B12 and folic acid (B9) lower the homocysteine level in the blood.
Homocysteine is an amino acid whose increased level is associated with a two- to threefold higher dementia risk.
Have your homocysteine level checked regularly. In case of elevated levels, supplementation with a vitamin B complex can be useful.
Conclusion: Nutrition as the key to dementia prevention
A balanced diet rich in antioxidant, anti-inflammatory, and nutrient-dense foods strengthens the brain in the long term.
With brain food and specific supplements, as recommended by the MIND diet, you can significantly reduce your risk of dementia and maintain mental performance well into old age.