There’s no universal solution to prevent dementia, but extensive research has pinpointed specific nutrients that could help preserve critical brain functions like perception, attention, and decision-making as we age.
Experts, including myself, have identified three key neuroprotective nutrients: antioxidants, B vitamins, and polyunsaturated fatty acids (PUFAs). Antioxidants help fight off free radicals that can damage brain cells, B vitamins are crucial for maintaining brain cell functionality, and PUFAs support the development of new brain cells.
Although supplements are an option for getting these nutrients, I recommend starting with whole foods, particularly for essential fatty acids like omega-3s. Whole foods provide a rich mix of vitamins, minerals, healthy fats, and proteins that form an excellent basis for a nutritious diet.
Omega-3 Fatty Acids: The #1 Nutrient for a Healthy Brain
Omega-3s are primarily found in fatty fish such as anchovies, sardines, and salmon. Wild Sockeye salmon, for example, contains high levels of EPA and DHA, which are crucial for brain health.
The average salmon fillet in the U.S. is about three to four ounces, and it’s recommended to consume roughly eight ounces per week. This means incorporating Omega-3-rich fish into your meals at least twice a week is ideal.
[Learn more about optimizing brain health through diet here.]
