Introduction
As we age, our risk of developing dementia increases. But, according to recent studies, there may be a way to reduce this risk. Eating certain vitamins and minerals may help to prevent dementia. In this article, we will discuss which vitamins and minerals have been linked to a lower risk of dementia and how to incorporate them into your diet. We will also provide some tips on what to avoid in order to reduce your risk of developing dementia. So, if you want to keep your brain healthy and reduce your risk of dementia, read on to find out which vitamins and minerals you should be eating.
These Vitamins May Prevent Dementia, Studies Show
Dementia is a devastating condition that affects millions of people around the world. But recent studies suggest that certain vitamins may help to prevent the onset of dementia. Here’s what you need to know about these vitamins and how to get them in your diet.
Vitamin B12
Vitamin B12 is an essential nutrient that helps to keep your brain and nervous system functioning properly. Studies have shown that people with low levels of vitamin B12 are more likely to develop dementia. To get enough vitamin B12, you should eat foods like fish, eggs, and dairy products.
Vitamin D
Vitamin D is a fat-soluble vitamin that helps to regulate calcium and phosphorus levels in the body. Studies have shown that people with low levels of vitamin D are more likely to develop dementia. To get enough vitamin D, you should eat foods like fatty fish, eggs, and fortified milk.
Folate
Folate is a B vitamin that helps to produce red blood cells and DNA. Studies have shown that people with low levels of folate are more likely to develop dementia. To get enough folate, you should eat foods like leafy greens, legumes, and fortified cereals.
Eat This, Not That
When it comes to preventing dementia, it’s important to make sure you’re getting enough of the right vitamins. To get enough vitamin B12, you should eat foods like fish, eggs, and dairy products. To get enough vitamin D, you should eat foods like fatty fish, eggs, and fortified milk. And to get enough folate, you should eat foods like leafy greens, legumes, and fortified cereals.
According to the World Health Organization, more than 55 million people worldwide live with dementia, which is a general term that describes deterioration in cognitive function and decline in mental abilities like thought process. Dementia mostly affects older folks over the age of 65, but it’s not a natural part of aging and the condition can occur in younger people as well. There’s no cure for the disorder, but some studies show that certain vitamins may help slow the onset and and progression. Eat This, Not That! Health spoke with Dr. Jagdish Khubchandani, MBBS, Ph.D., a professor of public health at New Mexico State University who shares five vitamins that can help reduce the risk of dementia. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Dr. Khubchandani says, “Possibly one of the most debated vitamins for a variety of disorders including Dementia, there is ever evolving evidence to show the benefits of Vitamin D in preventing dementia or reducing the risk. Vitamin D, its receptors, and enzymes that help it work are present widely across the human brain. In the brain, Vitamin D increases the removal of plaques that cause toxicity leading to dementia. Also, Vitamin helps maintain brain blood vessel function and reduce stroke risk (a disease that is also linked to dementia). The only challenge is reverse causation (i.e., does aging/dementia cause an unhealthy diet with lower consumption of vitamin D or vice versa).”
Dr. Khubchandani tells us, “This is another vitamin extensively researched for its function and effect on many body organs. Studies show that the antioxidant properties of Vitamin E may reduce toxic oxidative stress and related cell damaging effects on the body organs such as the brain. However, additional evidence now suggests that Vitamin E can also help with gene expression, electric signal transmission in the body, and neuroprotection. Due to reverse causation and lack of robust studies, the effects may be inconclusive according to some.”
According to Dr. Khubchandani, “Some studies show that folic acid alone provides neuroprotective effects, whereas others suggest folic acid along with other types of Vitamin B may prevent cognitive decline and reduce the risk of dementia. Essentially, various types of B vitamins help reduce the blood levels of biochemical markers (e.g., homocysteine) that are toxic or promote clot formation or disrupt blood vessel function. These effects then help the brain function without blood flow obstruction or tissue toxicity.”
“Vitamin C plays a role in nerve cell/ neuron development, differentiation, maturation, and the formation of the cover of nerve cells,” says Dr. Khubchandani. “It also helps with functioning of various neurotransmitters and the antioxidant role is also established. Given these properties it is postulated that Vitamin C has a protective effect on the brain in ensuring proper function and reduction in toxic stress to the brain that is linked with dementia.”
Dr. Khubchandani explains, “Given how individual types and subtypes of vitamins interact and affect the body organs like the brain, it is critical to consume optimum amounts of multiple types of vitamins. Consumption of various types of vitamins especially in those without dementia through natural sources, healthy diet, fruits and vegetables is key to directly improving and maintaining brain function. Also, such consumption may address other body functions that indirectly address brain function or structure.”
Heather Newgen