Dementia is a degenerative disease and while many people suffer from dementia, especially seniors, it is not a normal part of aging. According to WHO, worldwide around 50 million people have dementia, and there are 10 million new cases per year. However, the silver lining is that studies have reportedly found that if you change your diet it may be easier to ward off this disease than you thought because there are some foods which are linked to a reduced risk of dementia.

What shouldn’t you be eating? According to reports, it’s best to limit your intake of red meat, processed foods (this includes processed cheese, cold meats, and sausages) and foods that contain diacetyl or nitrate, as well as white foods (like sugar and white bread), as these foods induce memory loss.

But then what should you be eating? In order to function properly, your brain needs fuel, this includes healthy fats, lean meats, fruits, and vegetables. We all need to get enough of these foods, and fewer complex carbs and sugars if we want to maintain healthy brain function. But there are some foods that are better for cognitive function than others, and according to Alzheimer.net foods that improve memory include salmon and other cold-water fish (fatty fish like salmon and trout contain omega 3, which is great for the brain), extra virgin olive oil and cold-pressed virgin coconut oil, as well as berries and dark-skinned fruit, and leafy greens.

Chatelaine reports that leafy greens, especially the darker greens like spinach and kale are filled with Vitamin K and antioxidants which boost the brain's functions. How much should you be eating? According to the publication at least one cup per day.

Nuts are high in antioxidants and healthy fats and are a great snack which improves brain health. And avocado is another food that’s rich in healthy fats and helps brain function and blood flow.

Beans and legumes are essential for the brain because of the mixture of vitamins, minerals (according to MGB Health, these foods also include potassium, magnesium, iron, and folate), and antioxidants and fibers. They reportedly also contain choline that boosts a neurotransmitter critical for brain function.

Another great food for your brain is blueberries, which are filled with antioxidants and contain flavonoids which reportedly help the brain pathways that are linked to cellular aging. While blueberries are the most researched berry, other berries are also beneficial because they contain anthocyanin which helps protect the brain fight off damage caused by free radicals.

And if you’re looking for drinks that can help brain function, then according to Daily Mail, herbal teas like mint and lemon have anti-inflammatory properties, while coffee contains caffeine which “stimulates the production of a neuroprotective agent.”

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