'The most important' food to lower dementia risk highlighted by scientists

Dementia, a syndrome characterised by the deterioration of brain function, is a progressive conditions thought to affect almost one million people in the UK. And with Britain's ageing demographic, there's an anticipated spike in dementia cases on the horizon.

Age isn't the sole culprit though. Lifestyle factors play a significant role, with research suggesting that up to 40 percent of dementia cases could be avoided through specific lifestyle modifications. And altering your diet may dramatically lower your risk of developing dementia.

A landmark study featured in the Alzheimer’s and Dementia journal in 2020 identified what it deems the "single most important dietary factor in lowering the risk of cognitive impairment". The researchers advocate for a Mediterranean-style diet to help prevent cognitive decline, highlighting one particular food that is a staple of this diet.

Characterised by its rich variety of fresh vegetables, fruits, legumes, nuts, beans, cereals, grains, fish high in omega-3 fats, and the consumption of healthy unsaturated fats such as olive oil, the Mediterranean diet is not only linked to brain health but also to a lower incidence of other serious health conditions like heart disease, metabolic syndrome, diabetes, certain cancers, and depression, all while minimising processed foods.

The study involving over 7,750 participants monitored for nearly a decade found that the diet that could stave off cognitive decline. As per a report by Surrey Live, individuals partook in comprehensive food surveys and cognitive evaluations conducted over the phone.

The findings revealed that adherents to a Mediterranean diet were less likely to experience cognitive impairment, with fish consumption linked to "higher cognitive function". The study's authors deduced: "Closer Mediterranean diet adherence was associated with lower risk of cognitive impairment but not slower decline in cognitive function."

Referencing the research, Harvard Health experts highlighted fish as the "single most important dietary factor" in diminishing the risk of cognitive impairment, placing vegetables in second place, while other foods had minimal or non-significant impacts. Furthermore, fish was the only food tied to a reduced chance of cognitive decline. Regular fish eaters saw a decrease in both cognitive impairment and cognitive decline risks.

This aligns with findings from another study published in Frontiers in Ageing Neuroscience, which observed: "Fish is an important source of omega-3 fatty acids that are present in the membranes of the brain tissue." Nonetheless, certain foods might have the opposite effect. The British Heart Foundation (BHF) has recommended reducing the intake of five specific food items - fried or fast food, cheese, red meats, pastries and butter - for better brain health. Alongside these dietary changes, keeping up with regular physical activity is also crucial in lowering the risk of cognitive decline.