Adding ‘a handful of these two foods to your diet’ can help ‘lower the risk of dementia’

Adding a handful of leafy greens and nuts to your diet could help lower your risk of , according to a nutritionist.

Gillian Killiner of says consuming foods such as spinach, kale and broccoli, which are all rich in vitamin K, folate, and antioxidants, has been linked to slower cognitive decline.

She shares: “A small handful of nuts [and seeds] daily can provide essential nutrients for brain protection and overall mental clarity.

“Almonds, walnuts, and flaxseeds are rich in healthy fats, vitamin E, and antioxidants, which help protect the brain from ageing.”

According to Alzheimer’s Research UK, a study of 960 participants, aged 58 to 99, found that eating more leafy, green vegetables was associated with a slower decline in memory and thinking skills.

Researchers calculated that the difference in the rate of decline between the group who ate the most of these vegetables, and the group that ate the least, was equivalent to 11 years of ageing.

However, Dr Sara Imarisio, Head of Research at Alzheimer’s Research UK, said future studies will need to explore specifically how leafy, green vegetables might contribute to brain function or if there is any link to whether people develop dementia.

A recent study, published in the GeroScience journal, linked nut consumption with a lower dementia risk.

Researchers analysed results from 50,386 participants, aged between 40 and 70, based on their nut intake, lifestyle, health status, and dementia diagnoses.

Results determined that those who ate nuts had a 12 percent lower chance of developing the disease.

In particular, the risk reduction appeared more significant in those who ate roughly a handful of unsalted nuts daily.

As well as leafy greens and nuts, Gillian lists; berries, fatty fish and wholegrains as brain-boosting foods.

“Blueberries, raspberries, strawberries are packed with antioxidants, particularly flavonoids, which can reduce inflammation and oxidative stress in the brain,” she shared.

“Berries are nature’s brain boosters, offering compounds that improve memory and delay age-related brain damage.”

As for fatty fish, Gillian says DHA from this food is “critical for brain health”, and could reduce the risk of dementia by supporting neural connectivity.

“Salmon, mackerel, and sardines provide omega-3 fatty acids, especially DHA, which supports brain cell structure and function,” she explained.

Furthermore, the nutrionist says consuming whole grains such as; oats, quinoa, and brown rice provide steady energy to the brain by releasing glucose gradually.

“Switching to whole grains supports brain function by providing a consistent fuel source without sugar spikes,” she added.