Handful of popular snack per day ‘slashes dementia risk by 17%’ – plus 10 other best foods
GRAZING on a handful of a popular snack could slash the risk of dementia by 17 per cent, researchers say.
A number of factors can influence your risk of developing the brain-robbing disease, such as family history, drinking and having long term conditions like diabetes.
But research suggests that what we eat can influence our risk of developing the disease – and this includes our snacks.
A study of more than 50,000 people found that people who eat a handful of nuts every day could be less likely to get dementia.
“The daily consumption of nuts may play a protective role in the prevention of dementia,” researchers from the University of Castilla-La Mancha and University of Porto wrote.
“UK adults who consumed nuts daily had a reduced risk of all-cause dementia compared with non-consumers after seven years of follow-up.”
Their risk of developing dementia from all causes – such as Alzheimer’s disease, frontotemporal dementia, or vascular dementia – was lower regardless of factors such as lifestyle, hearing problems and chronic diseases.
Researchers analysed data from people who enrolled in the UK Biobank study between 2007 and 2012.
The 50,386 participants were observed for an average of seven years.
Researchers gleaned information on their nut consumption habits from questionnaires and tracked whether or not they were diagnosed with dementia through self-reported medical diagnosis, hospitalisation or death records.
A total of 1,422 cases people developed dementia during the study period, accounting for 2.8 per cent of participants.
Compared to people over the age of 60 who don’t eat nuts, those who reported consuming up to 30 grams of nuts a day – about a handful – had a 16 percent lower risk of developing dementia.
If they snacked on unsalted nuts, that number jumped to 17 percent.
“Analyses revealed that nut consumption of up to one handful of 30g per day of unsalted nuts were associated with the greatest protective benefits,” researchers said.
Researchers weren’t sure why nuts play “protective role” in preventing the disease, but they said it may be linked to a reduction inflammation and cholesterol from the healthy snack.
It’s not the first study to link diet to a reduced risk of dementia.
A recent study suggested that sticking to a Mediterranean diet could reduce dementia risk by up to 23 per cent, compared with people who rarely, if ever, ate the Mediterranean way.
Alzheimer’s Society says: “One of the reasons that the Mediterranean diet is thought to be beneficial is because it is high in antioxidants from fruits and vegetables.
“These may help to protect against some of the damage to brain cells associated with Alzheimer’s disease.
“Research has suggested that this may be beneficial to help maintain memory and thinking skills.”
How to follow the Mediterranean diet
The Mediterranean diet is rich in plants - think nuts, seeds, fruits, vegetables, whole grains, and legumes.
The main fat is olive oil (usually extra virgin), and the diet usually includes moderate intake of fish, poultry, dairy, eggs and alcohol.
Other meat, sweets, beer, processed foods and refined grains are kept to a minimum.
Features of a Mediterranean lifestyle that may also benefit a person’s health include sharing meals with others, consuming red wine and flavouring foods with herbs and spices rather than salt.
A typical day following a Mediterranean diet may look like this:
BREAKFAST
Yoghurt with granola, banana, figs, almonds, sunflower seeds and peanut butter
LUNCH
Chicken salad with chickpeas, mozzarella, tomato, cucumber, kale, spinach, onion and a slice of wholemeal bread and extra virgin olive oil
DINNER
Grilled sea bass with brown rice, rocket and a glass of red wine
SNACKS
Apple and almond butter, hummus and crackers and boiled egg
These findings were echoed in research Ben-Gurion University of the Negev, which found that a ‘green’ twist on the popular diet lowered the risk of dementia and slowed down brain ageing.
The ‘green’ Mediterranean diet focuses on eating even more plant-based foods and less meat, while also including specific foods, such as such as green tea, walnuts, and Mankai duckweed.
Researchers said it had “neuroprotective benefits” and improved telltale signs of brain ageing on brain scans.
Brain healthy foods
According to the British Heart Foundation’s (BHF) senior dietitian Victoria Taylor, eating heart healthy foods could also benefit your brain health.
That’s because having heart or circulatory disease can raise your risk of developing dementia.
She recommended eating the following foods:
- Wholegrains (three or more servings a day)
- Green leafy vegetables, such as spinach, cabbage, spring greens, kale and salad leaves (one or more servings a day)
- Other vegetables (one or more servings a day)
- Nuts (on most days)
- Beans and lentils (three or more servings a week)
- Berries, including blueberries and strawberries (two or more servings a week)
- Chicken or turkey (two or more servings a week)
- Fish (one or more servings a week)
- Olive oil (as the main oil or fat you use)
- Wine (no more than one small glass a day – more than this and it becomes more likely to harm health than help it)
Previous research has also linked consumption of foods high in flavonoids – found in grapes used to make wine and the cocoa beans in dark chocolate – to a 28 per cent lower risk of dementia.
You can also get the antioxidants from foods like berries, leafy greens and fruit and vegetables.