Asian Foods that Help Reduce Dementia

Now that we’ve covered the Western research, let’s explore the key elements of the Asian diet that have also been linked to a reduced risk of dementia.

1. Plant-based foods: The traditional Asian diet, similar to the diets above, is predominantly plant-based, with a focus on vegetables, fruits, whole grains, legumes, and nuts. These foods are rich in antioxidants, vitamins, and minerals that help protect the brain against damage caused by free radicals [3].

2. Fish and seafood: Asian diets are usually rich in fish and seafood, which are excellent sources of omega-3 fatty acids. As explained above, Omega-3s have been shown to have numerous benefits for brain health, including reducing inflammation, improving blood flow, and protecting against the accumulation of beta-amyloid, a protein that forms plaques in the brains of Alzheimer’s patients [5].

3. Fermented foods: Fermented foods, such as kimchi, miso, and tempeh, are staples of the Asian diet. These foods are rich in probiotics, beneficial bacteria that help maintain a healthy gut microbiome. There is a link between gut health and brain health, and a healthy gut microbiome may help reduce the risk of cognitive decline and dementia [13].

4. Green tea: Green tea is popular in many Asian countries, and for good reason. Green tea is rich in catechins, which are antioxidants that have been shown to have neuroprotective effects. One study found that green tea catechins may help improve cognitive function and reduce the risk of cognitive impairment [14].

5. Soy is a staple in many Asian diets and is known for its health benefits. It’s a rich source of protein and contains compounds called isoflavones, which have been shown to have neuroprotective properties. Isoflavones help protect the brain against inflammation and may even promote the growth of new brain cells [15]. So, consider adding tofu, edamame, or soy milk to your meals.

6. Spices and herbs: Many Asian spices and herbs have been shown to have beneficial effects on brain health. For example, turmeric, a spice commonly used in Indian cuisine, contains a compound called curcumin, which has anti-inflammatory and antioxidant properties. Studies have suggested that curcumin may help improve memory and reduce the risk of cognitive decline [16]. Other herbs and spices that may have neuroprotective effects include ginger, garlic, and cinnamon.

The Asian diet is rich in plant-based foods, fish and seafood, fermented foods, green tea, soy, and spices and herbs, foods that help reduce dementia. Other Asian foods that reduce dementia include nuts, ginseng, seaweed, red beans, among many others. So, with making sure you maximise the natural plant-based components of your Asian dishes, you can still enjoy your usual diet, plus gain the benefits of a healthy brain! One easy way to do that is to include more vegetables in your meals, which was shown to reduce dementia in Japanese elderly (17), while the risk of dementia was 33% lower in vegetarians in a Taiwan study (18).