Doctor says superfood 'staves off Alzheimer's and boosts brain'

Professor Franklin Joseph says getting these five foods into your diet more often could help your brain's health

A leading medical specialist has disclosed five foods that he says everyone should incorporate into their diets to fend off Alzheimer’s and enhance brain health. The doctor stressed the significance of diet amid rising figures of Alzheimer's, particularly in those battling type 2 diabetes.

Dr Franklin Joseph from Dr Frank's Weight Loss Clinic emphasised: "While medications can play a critical role in managing health, the foods we eat every day can either support or undermine our cognitive function."

On the heels of new research by Case Western Reserve University, which hints that the diabetic drug semaglutide could cut Alzheimer's risk, the expert insisted a strategic diet is just as vital.

Five foods to help stave off Alzheimer’s disease

Fatty fish

Rich in omega-3 fatty acids, particularly EPA and DHA, fatty fish such as salmon, mackerel, and sardines are known for their anti-inflammatory properties and their positive impact on brain health. The omega-3s found in these fish are vital for maintaining the structure of brain cells, making them a delicious way to protect your memory.

“Including fatty fish in your diet at least twice a week can significantly benefit brain function, making it a cornerstone of cognitive health,” Prof Joseph said.

Leafy greens

Vegetables like kale, spinach and collard greens are packed with vitamins K, C, and E, along with antioxidants that combat oxidative stress and inflammation in the brain. These nutrients help neutralise free radicals, which can contribute to neurodegeneration. Adding leafy greens to your salads, smoothies, or as side dishes can provide a powerhouse of health benefits.

“Leafy greens are often overlooked, but they are crucial for brain health,” Prof Joseph said. “Their high vitamin content can play a key role in slowing cognitive decline.”

Berries

Berries, particularly blueberries and strawberries, are loaded with flavonoids that enhance communication between brain cells and improve memory. The flavonoids found in these fruits are linked to a lower risk of cognitive decline, making them a sweet and simple way to support your brain health.

“Berries are not just tasty, they are a superfood for the brain,” Prof Joseph added. “Incorporating them into your diet can have a lasting impact on cognitive function.”

Nuts and seeds

Nuts, especially walnuts, and seeds like flax seeds and chia seeds are rich in healthy fats, vitamin E and other nutrients that promote cognitive function. These snacks not only provide a substantial boost to brain health but also protect neurons from damage. A handful a day can go a long way in supporting your cognitive wellbeing.

“Nuts and seeds are fantastic brain boosters,” Prof Joseph said. “Their nutrient profile can help shield the brain from age-related decline.”

Whole grains

Whole grains such as oatmeal, brown rice and quinoa are excellent sources of fibre and nutrients. They help regulate blood sugar levels, providing a steady source of energy for the brain. Stabilising blood sugar is especially beneficial for individuals with type 2 diabetes, reducing the risk of cognitive impairment.

“Whole grains are vital for maintaining stable energy levels, which is crucial for brain health,” Prof Joseph explained. “Making them a staple in your diet can contribute to better cognitive outcomes.”