5 tweaks to make in your diet to cut down the risk of dementia

The food you put on your plate affects your physical as well as mental health. Right from easing your anxiety to reducing the risk of dementia, taking a well-balanced and healthy diet can promote better mental health, which has become a common modern-day concern. Studies suggest that your diet alone can cut down the risk of developing different types of dementia by about 53 per cent and also slow down cognitive decline.

All kinds of nature's produce, including fruits, vegetables and whole-grain should be a part of your plate and unhealthy, and junk food should be out of it. But in case of dementia, there are some particular eating rules that you must follow to stay mentally fit. Here are five things you must be careful about.

Most people fear eating carbs thinking that it would cause weight gain. But carbs are as essential as protein and other vitamins for your body. The major source of carbs in our diet is whole grains such as oats, wheat, barley, and rice helps to keep our brain healthy. They are rich in Vitamin B, a nutrient that can help to reduce inflammation in the brain and preserve your memory. Have whole grains three servings a day and beans more than three times a week.

Leafy greens are a powerhouse of nutrients. They contain Vitamin K, Iron, vitamin C and several antioxidants that can help to keep your brain healthy. The best part is that there are a lot of options to choose from like broccoli, spinach, cabbage and cauliflower. As per the study, having leafy green six times a week can cut down the risk of dementia.

Fruits are good for health, but berries are exceptional in case of mental health. Strawberries, Wild Blueberries or Cape gooseberry, all commonly found in India, contain flavonoid antioxidants. Having them twice a week can reduce inflammation and reduce oxidative stress. They also help to improve communication between brain cells.

When it comes to non-vegetarian foods, fish and eggs should be a part of your weekly diet plan. Fish contains Omega-3 fatty acids that can help to keep the brain cells healthy, while poultry contains Vitamin Bs that can reduce inflammation in the brain. To cut down the risk of dementia, have fish once a week and poultry at least twice a week.

Just like seafood, nuts are also a rich source of healthy Omega-3 fatty acids. Taking different kinds of nuts and seeds five times a week can reduce oxidative stress caused by free radicals. They are rich in Vitamin E that support brain health in older age.

While some foods can improve your brain health, some can make you more prone to mental health-related issues. Adding these foods to your diet makes you more prone to dementia, mood swings, depression and anxiety. So, cut down these food items to reduce the risk.

Eat red meat less than four times a week

Have fried or fast food less than once a week

Less than a serving of cheese a week

Less than five pastries or sweets a week

Only one serving of alcoholic drink a day