A new study has identified five nutrients that are linked to a lower risk of dementia in older adults. The research, which followed more than 6,200 U.S. adults aged 50 and older over seven years, examined how 101 different dietary nutrients relate to the development of dementia.
Study participants completed a questionnaire about how often they ate 163 foods and drinks over the previous year. Researchers then analyzed each nutrient individually and also created a combined score based on how groups of nutrients affected dementia risk. To measure cognitive changes, each participant underwent a cognitive assessment, and a close contact was asked to answer questions about the participant’s memory.
Five nutrients tied to lower dementia risk
The results showed that five nutrients in particular were protective against dementia. These include isorhamnetin, dietary fiber, beta-tocopherol, beta-tocotrienol, and manganese.
Isorhamnetin is a plant flavonol with anti-inflammatory and neuroprotective effects. Some early studies suggest it may reduce the buildup of amyloid-beta, a protein linked to Alzheimer’s disease. Food sources include red onions, pears, apples with skin, berries, kale, and green tea.
Dietary fiber is a type of carbohydrate that nearly 95 percent of U.S. adults do not consume enough of daily. Fiber feeds gut bacteria and supports cognitive function. Good sources include lentils, black beans, oats, chia seeds, apples, raspberries, broccoli, and whole grains.
Beta-tocopherol and beta-tocotrienol are forms of vitamin E known for their antioxidant activity and protection against oxidative stress. These can be found in sunflower seeds, hazelnuts, walnuts, wheat germ, and barley.
Manganese is a trace mineral essential for enzyme function and brain energy metabolism. It plays a role in neurotransmitter synthesis and may protect brain cells from oxidative damage. Foods rich in manganese include pineapple, oats, pecans, brown rice, chickpeas, and spinach.
Foods that may increase dementia risk
The study also found that diets high in added sugars were linked to a greater risk of dementia. Some dairy-derived nutrients, including lactose, were also associated with higher risk. However, the researchers noted that dairy foods also contain vitamin D2 and calcium, two nutrients tied to healthy aging and longevity. Dairy is a complex food, and when individual nutrients are flagged as helpful or harmful, the wide nutritional range can pull a food’s overall effect in both directions.
Overall message for brain health
While the study points to specific nutrients that may support memory and cognition, it also reinforces that eating a whole-food diet with antioxidant-rich fruits, vegetables, nuts, and seeds supports long-term brain health. The research was published in the journal Nutrients.
