A mix of genetic, environmental, including behavioral variables, including diet and nutrition, are considered to induce dementia and Alzheimer's disease. High blood pressure, heart disease, diabetes, and obesity are all factors that can lead to cognitive impairment, and they're all influenced by what you consume. As you get older, excellent nutrition and eating a variety of healthful foods have been demonstrated to help lower your risk of depression and Dementia.

Here are 7 meals that might help you avoid cognitive decline and stay healthy as you become older:

1. Leafy Greens

Leafy greens strong in key B vitamins like folate and B9, such as kale, green beans, spinach, as well as Swiss chard, can help alleviate depression while also increasing cognition. Instead of eating leafy greens only in salads, add them to soups, sauces, and chilis; people can also purée them and use them in sauces, pesto, and tahini.

2. Berries

Anthocyanin, a flavonoid found in raspberries, cherries, blackberries, and blueberries, slows the advancement of brain damage caused by free radicals. These and many other berries are also high in antioxidants and vitamins, which can help you minimize inflammation and promote healthy brain function.

3. Nuts

Healthy fats, magnesium, vitamin E, as well as B vitamins are abundant in pecans, almonds, walnuts, cashews, and peanuts, all of which have been proved to enhance excellent cognition and fight against dementia symptoms. Women over 70 who eat at least 5 servings of nuts each week had much better brain function than women in the very same age group who don't. Another study found that the anti-inflammatory phytonutrients in English walnuts can lower brain cell inflammation, allowing for optimal brain health as people age.

4. Omega-3s

Foods high in omega-3 fats containing DHA, such as olive oil, flax seeds, and healthy fats like tuna, salmon, and mackerel, are examples of foods high in DHA. Many studies show that omega-3s can help fight and prevent dementia, and experts recommend taking 200 mg of DHA every day to maintain healthy brain function. However, the typical daily DHA consumption in the United States is just around 80 mg. Make a deliberate effort to consume more omega-3s, or ask your doctor to prescribe DHA supplements that are both safe and effective.5.

5. cruciferous vegetables,

Broccoli, cauliflower, broccoli, and other green vegetables are strong in B vitamins and carotenoids, which can help lower homocysteine levels, which has been related to cognitive impairment, and brain shrinkage, and dementia. Sauté cruciferous veggies with garlic and olive oil, or include them in smoothies, soups, and sauces.

6. Spices

Herbs like sage, cumin, and cinnamon have a pleasant flavor and are high in polyphenols, which are chemicals that have several memory and brain health advantages. Spices like these can eat away at brain plaque and decrease inflammation, helping to avoid cognitive impairment and Alzheimer's disease. Fill your pepper grinder with a selection of spices that will brighten your meals while also maintaining your brain in good shape.

7. Seeds

Sesame seeds, flax seeds, as well as pumpkin seeds are high in antioxidants and minerals such as vitamin E, zinc, omega-3 fatty acids, and choline, which help to prevent cognitive deterioration. To benefit from enhanced brain health, eat these seeds alone, sprinkle them on salads, or slip them into sweets like pudding and muffins.