While there’s no guaranteed method to prevent dementia, significant research has identified specific nutrients that are essential for maintaining key brain functions such as perception, attention, and decision-making as we grow older.
Experts have pinpointed three vital neuroprotective nutrients: antioxidants, B vitamins, and polyunsaturated fatty acids (PUFAs). Antioxidants protect brain cells from damage by neutralizing harmful free radicals, B vitamins are vital for brain cell operation, and PUFAs aid in the creation of new brain cells.
Though you can take supplements to get these nutrients, I advise starting with whole foods, especially for crucial fatty acids like omega-3s. Consuming whole foods ensures you get a comprehensive blend of vitamins, minerals, healthy fats, and proteins, which together establish a solid foundation for a healthy diet.
Omega-3 Fatty Acids: The Leading Nutrient for Brain Health
The best sources of omega-3s include fatty fish such as anchovies, sardines, and salmon. Notably, Wild Sockeye salmon is rich in EPA and DHA, important for brain function.
Typically, a salmon fillet in the U.S. measures about three to four ounces. It’s recommended to eat about eight ounces weekly, which translates to having Omega-3-rich fish at least twice a week in your diet.
[Discover more about how to nourish your brain with diet here.]
