Dementia Gateway: Diet, super foods and dementia

Can diet prevent or slow down dementia?

Key messages

The nutritional quality of our diet has an impact on our physical and mental wellbeing.
A combination of nutrient-rich foods along with a healthy lifestyle may reduce our risk of developing dementia.
There are no conclusive findings on whether certain nutrient supplements or so-called 'super foods' can improve cognitive function or reduce the risk of developing dementia.
Further research is needed to evaluate the impact of diet and specific nutrients on cognitive function and dementia.

Knowing what and what not to eat is so confusing, the messages seem to change daily!
Person with dementia

Explore the links below now to read more about this topic:

1. Introduction Open

We hear so much from the media about what we should or should not eat. One day blueberries are the new so-called 'super food' and will reduce our risk of developing dementia, the next it is the humble plum.

But what information can we rely on to be accurate? Can the food we eat really reduce our risk of developing dementia? If a person has dementia, can their diet or use of supplements influence how they experience dementia?

There appears to be growing recognition that what we eat affects the way our brains work and our mental health, as well as our physical health. Researchers are looking at the impact of diet and nutrition on cognitive functioning and on the risks of developing dementia. As yet, unfortunately, there are no conclusive findings. In this feature we'll explore some of the ongoing research on this topic.
2. Healthy hearts means healthy brains Open

We know that certain medical conditions such as high blood pressure, high cholesterol, diabetes and heart problems can increase our risk of dementia. For some time these risk factors were commonly associated with vascular dementia. We now know that these are also risk factors associated with the development of Alzheimer's disease.

Much of what we know now to be healthy for our heart is also healthy for our brain, so many of the dietary messages we have been encouraged to follow for a healthy heart will also contribute to the health of our brains.
3. Salt Open

It is advisable to reduce our salt intake regardless of the type of dementia we are considering. A salt-rich diet can contribute to the risk of increasing our blood pressure (Skoog et al 1996), which in turn can increase the risk of stroke and vascular dementia.

About three-quarters of the salt we eat comes from processed foods such as bread, breakfast cereals, soup and sauces. So it is not just what you add yourself that makes the difference, but how the food itself is manufactured.

The Food Standards Agency recommends that we aim to have no more than 6 grams of salt daily, which is approximately one level teaspoon.
4. Fats and oils Open

The significance of too much fat in the diet has been the topic of much conversation with regards to a healthy heart and vascular system, that is blood vessels. In particular saturated fat, commonly derived from animal fat (for example fat on meat, lard and butter), can elevate cholesterol levels in the body if eaten in significant quantities. A high saturated fat intake has also been implicated, along with other dietary factors, as increasing the risk of dementia, particularly vascular dementia.
5. Oily fish and omega 3 oils Open

Recent research funded by the Food Standards Agency (known as the OPAL study) did support the view that eating oily fish (or omega 3) is associated with better cognitive function in later life, but recommended further work to clarify the impact of these essential omega 3 oils on the brain.

We need omega 3 oils from food as they cannot be made efficiently by the body. Oily fish is a rich source of omega 3's essential vitamins and minerals and it is recommended that we have at least one portion of oily fish a week. Guidelines vary though according to the individual – see the Food Standards Agency website, www.eatwell.gov.uk/healthydiet/fss/fats/ for further information. Omega 3 oils may also be found in vegetarian sources such as linseeds, rapeseed oil, walnuts and soya beans.
6. Antioxidants Open

Vitamins C and E, commonly found in fruit and vegetables, are examples of antioxidants – that is, substances that work against the negative effects of oxygen in the body.

Vitamin E has been the subject of much research in relation to reducing the risk of dementia, with conflicting results. There are many other sources of antioxidants other than vitamins, for example green tea, red wine and cocoa. Each of these has been the subject of studies and considered as a potential 'super food' in protecting mind and body.

Research appears to demonstrate a link between antioxidants activity and dementia, but is not conclusive about which foods are guaranteed to help reduce the risk of dementia and how much we need. It is generally considered that a diet rich in fruit and vegetables will provide us with a valuable source of antioxidants and be more beneficial than taking supplements alone (HPSCG 2002). The Food Standards Agency recommends at least five portions of fruit and vegetables daily to help maintain a good intake of vital vitamins and antioxidants.
7. Folic acid and vitamin B12 Open

Deficiencies in folic acid and vitamin B12 can cause an amino acid in our body, called homocysteine, to rise. Higher than normal levels are thought to contribute to poor cognition or risk of dementia. However, such associations are still subject to further research to clarify the exact association. Until we know this, there are no guidelines to consuming these supplements individually merely to reduce the risk of dementia (although these nutrients may be prescribed for actual deficiencies such as anaemia). Again the advice is to ensure foods rich in vitamin B12 and folate are present in the diet.
8. Can a Mediterranean diet help? Open

The Mediterranean diet has been popular for many years for helping to maintain a healthy heart and body. This style of eating is traditional to people living in the countries bordering the Mediterranean Sea. Such a diet is rich in fruits and vegetables, olive oil, cereals, legumes and fish, with small amounts of lean meat and moderate amounts of dairy foods. Overall it provides a diet rich in vitamins and antioxidants and low in saturated fats.

This diet has been associated with reducing the risk of developing dementia, and more recently research has suggested it could have an impact on the longevity of people with dementia. However, more work is needed to substantiate these propositions.
9. Conclusion Open

The impact of good nutrition on the health of our brains cannot be dismissed. We know that malnutrition affects physical and mental wellbeing. Despite the research conducted on this topic there are no conclusive guidelines on consuming actual quantities of nutrients to help to reduce the risks of developing dementia or the progression of dementia once diagnosed. However, eating a nutrient-rich diet, particularly one that has lots of fruits and vegetables and omega 3 oils, and low amounts of salt and saturated fats, will help to maintain the health of both our heart and brain.

Over to you!

Click here to do a quick activity that will deepen your understanding of this topic. The activity can be done alone or with colleagues and you can also download a copy. Trainer's notes have also been provided.