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  • MindMate Team

What to Eat? Part 2 - Dementia Guide

by Alma Causey

In our last guest post, "What to eat? Part 1", we found out about the benefits of fish, fruits, vegetables, beans, peas and lentils.

Don't feel guilty about having more of that chocolate and coffee

The caffeine and antioxidants present in these two tasty treats are known to be amazing memory boosters, and can naturally help with dementia. A study by University of Kuopio, Finland and the Karolinska Institute in Stockholm, Sweden, has shown that people who drink coffee in moderation – 3 to 5 cups a day – show 65 percent reduced risk of developing dementia or Alzheimer's disease at a later age. This is another reason for you to switch to dark chocolate, if you haven't already.  Chocolate has flavonoids – a compound which helps with blood circulation – improving the overall health of the heart and is known to slow the effects of dementia. Dark chocolate with a cocoa content of 70 percent and above is a healthy choice.

Whole grains ​and olive oil

Both whole grains and olive oil improve blood vessel health, and reduces the risk of memory-damaging strokes and dementia.

Walnuts (pecans, almonds and hazelnuts)

Walnuts are full of omega-3 fatty acids, flavonoids and vitamin E and although they may be small in size, they are really nutritional, containing the good fats required for a healthy brain. A study by New York State Institute for Basic Research in Developmental Disabilities showed that mice that were fed walnuts in their diet showed a big improvement in their memory and motor coordination abilities. 

Enjoy the sun

Everyone could use a little bit of tan! Exposing your face, arms and legs to the sun (minus the sunscreen) 10-15 minutes a few times a week will increase Vitamin D levels in the body. Its deficiency can increase the risk of dementia. Adults with stable vitamin D have a very low chance of developing mild cognitive impairments – the precursor to dementia and Alzheimer's disease. 

Cortisol, an element released when under stress, is also known to damage brain functionality. Staying socially connected also does us good, so take time out to engender close relations with family and friends. Finally, adopt an attitude of gratitude.   



Alma Causey is a freelancer and blog writer. She writes articles related to technology and medical.  A writer by day and reader by night. Her passion is to help people in all aspect of research industry. Find her on Twitter: @Almacausey 


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