While dementia is often associated with memory loss, it actually encompasses a range of severe cognitive impairments, including decision-making, learning capacity, behaviors, and muscle motor skills. Although there is currently no cure for dementia, simple dietary changes have been shown to help reduce the risk of cognitive impairment and dementia.
Diet adjustments for dementia – consume more fruits and vegetables
In a study that reviewed the diets of 17,700 adults aged 65 and above over a 6-year period, results showed that higher fruit and vegetable consumption reduced their risk of dementia. Adults with the lowest risk consumed at least three servings of vegetables and two servings of fruit per day.
Another meta-analysis of 31,104 people’s diets found that high vegetable and fruit consumption significantly decreased the risk of both cognitive impairment and the development of dementia.
While it is crucial to eat both fruits and vegetables, the more vegetables you eat, the better. An additional 3.5-ounce daily serving of vegetables reduces dementia risk. So, remember to eat your “five and two” servings a day.
The importance of fruits and vegetables in a healthy diet
The World Health Organization (WHO) recognizes the consumption of fruits and vegetables as one of the most crucial components of a healthy diet. This is because these foods contain large amounts of vitamins and minerals with antioxidant and anti-inflammatory properties, such as magnesium, vitamin B, vitamin E, flavonoids, and carotenoids. Furthermore, the body can absorb and utilize these nutrients effectively due to high bioavailability.
To optimize nutrition intake, choose fresh, whole fruits and vegetables, preferably organic options. Frozen fruits and vegetables are a suitable alternative as they retain most of the nutrients due to minimal processing, unlike some other packaged items.
The WHO recommends a daily intake of at least 14 ounces of fruits and vegetables. Consuming the recommended daily servings can help reduce the risk of dementia and provide other health benefits by potentially fighting off various diseases.
