Brazil study: 5 nutrients lower dementia risk

About the study

Researchers followed more than 6,200 U.S. adults aged 50 and older for seven years. They asked participants how often they ate 163 different foods and drinks over the past year. From that data, the team examined 101 dietary nutrients individually and then created a composite score to see how combinations of nutrients affected dementia risk. Each participant also took a cognitive test, and a family member or close friend answered questions about the participant’s memory.

Five nutrients linked to lower dementia risk

The study found five nutrients that appeared to protect against dementia:

Isorhamnetin – a plant flavonol with anti-inflammatory and nerve-protecting effects. Some early research suggests it may reduce buildup of amyloid-beta, a protein linked to Alzheimer’s disease. Foods rich in isorhamnetin include red onions, pears, apples (with skin), berries, kale, and green tea.

Dietary fiber – a type of carbohydrate that nearly 95 percent of U.S. adults do not get enough of daily. Fiber feeds gut bacteria and supports brain function. Good sources include lentils, black beans, oats, chia seeds, apples, raspberries, broccoli, and whole grains. The article notes that it can be hard to get enough fiber from food alone and suggests a registered-dietitian-approved fiber supplement for extra support.

Beta-tocopherol and beta-tocotrienol – two forms of vitamin E known for their antioxidant activity. They help protect cells from oxidative stress. Foods containing these include sunflower seeds, hazelnuts, walnuts, wheat germ, and barley.

Manganese – a trace mineral needed for enzyme function and brain energy metabolism. It plays a role in making neurotransmitters and may shield brain cells from oxidative damage. Pineapple, oats, pecans, brown rice, chickpeas, and spinach are good sources.

Foods that increase risk

Diets high in added sugars were linked to a higher risk of dementia, which came as no surprise to researchers. More unexpectedly, some nutrients found in dairy products, including lactose, were also tied to greater risk. The article cautions that dairy foods also provide vitamin D and calcium, both important for healthy aging. Because dairy contains a wide range of nutrients, in studies that flag individual nutrients as helpful or harmful, the overall effect of a food like dairy can pull in both directions.

The takeaway

The study reinforces that a diet based on whole foods, especially antioxidant-rich fruits, vegetables, nuts, and seeds, supports long-term brain health. The article also mentions a brain health supplement called brain guard+, described as science-backed support for memory and focus. The study itself was published in the journal Nutrients and references previous research from PubMed. Additional details are available from the original report on mindbodygreen.com.