Dementia, which includes Alzheimer's disease, is linked to factors such as genetics, environment, and lifestyle. However, a healthy diet can help reduce the risk and slow cognitive decline.

Apples are rich in flavonoids, a group of plant-derived antioxidants. Studies suggest that flavonoids may contribute to reducing the risk of chronic diseases, including cognitive decline and Alzheimer's disease. After absorption, some flavonoid metabolites can cross the blood-brain barrier, helping to protect nerve cells.

Strawberries contain antioxidants and flavonoids that can help reduce inflammation, thereby minimizing damage from free radicals during brain aging. Strawberries, along with other berries such as blueberries, grapes, and raspberries, are rich in fiber and vitamins. These nutrients support gut health and maintain brain health through the gut-brain axis.

Carrots are abundant in beta-carotene, the pigment responsible for their characteristic orange color, which also boosts immunity. Carotenoids help reduce damage from metabolic processes in the brain, protecting nerve cells and maintaining brain function. Carrots also provide vitamin C, fiber, vitamin K1, and potassium, contributing to antioxidant defense, immune support, and overall health.

Spinach is a leafy green vegetable rich in essential B vitamins like folate, which may help reduce depression risk. These vegetables also contain antioxidants such as lutein, which protect the brain against issues related to cognitive decline, according to Health. Eating leafy greens daily is recommended; spinach can be prepared in salads, stir-fries, or soups, providing beneficial nutrients and fiber for the brain.

Broccoli is rich in folate (vitamin B9) and carotenoids. Folate helps maintain normal homocysteine levels, a factor linked to age-related cognitive decline and dementia, according to Medical News Today. Carotenoids contribute to antioxidant defense, protecting nerve cells. You can steam, boil, or stir-fry broccoli with a little olive oil, or use it in salads. Limit adding excessive sugar, salt, and high-fat sauces.

Anh Chi (Compiled)

Photos: Anh Chi, AI, Bao Bao