Can your diet reduce your risk of dementia and Alzheimer’s?

Reader's Digest Editors

You may be surprised to learn that what you eat can reduce your risk of dementia  – in fact, trials have shown that following the MIND diet could cut your risk of dementia by as much as 53%.

The MIND diet was recently ranked as the No. 3 best diet by US News & World Report – just behind the diets that form its name – Mediterranean and DASH.

In Diet for the MIND, Dr Martha Clare Morris, creator of the MIND diet, presents the foods with the most compelling scientific evidence for the prevention of cognitive decline.

"Dr Morris has revolutionized our understanding of Alzheimer’s disease and ways to prevent it"

Emphasizing whole grains, leafy greens, lean proteins, beans and vegetables, and vital information about vitamins, dietary fats, alcohol, caffeine, and more, Diet for the MIND  is your expert guide to weight loss, vitality, and a lifetime of optimal cognitive function. and reveals the undeniable role that diet plays in brain health.

With accessible science, Dr Martha Clare Morris reveals the undeniable role that diet plays in brain health. The book also contains dozens of delicious recipes by Laura Morris to help you to achieve a lifetime of optimal cognitive function, incorporating foods that she recommends you eat on a weekly basis wrapped up in wholesome and tasty meals. To give you a taster - try her blueberry apple pancake recipe below for breakfast.

Blueberry Apple pancakes

Prep time: 10 minutes

Cook time: 10 minutes

Serves: 4

Packed with grated apples and oats for a hearty and wholesome breakfast, topped with blueberries and a touch of maple syrup they will keep you going until lunchtime.

1 1/2 cups/180g of wholewheat flour

3/4 cups/75g rolled oats

1 teaspoon baking powder

1/4 teaspoon sea salt

1 apple (unpeeled) cored and grated

1 large egg, lightly beaten

2 cups/500ml low fat milk, plain unsweetened almond milk or water

2 tablespoons of sunflower oil

1 tablespoon of honey

4 tablespoons of soft vegetable based margarine

Toppings:

2 cups/200g blueberries

4 tablespoons pure maplke syrup

2 tablespoons of water

1 tablespoon of cornflour

In a large bowl, combine the flour, oats, baking powder, salt, apple, egg, milk, oil, and honey. Stir well to incorporate all the ingredients. Heat a griddle or large frying pan over high heat. Put a tablespoon of margarine in the pan and let it melt. Using a ¼- cup/ 60ml measure, pour the batter onto the griddle, making sure not to crowd the pan. Let the pancakes cook until the bottoms are lightly browned and little bubbles form around the edges, then flip them. Cook until they are lightly browned on the other side, adding more margarine as needed to obtain a golden crust on the pancakes. Repeat until the batter is gone. While the pancakes are cooking, in a medium saucepan, combine all the topping ingredients. Bring to a simmer over medium heat and cook for 3 to 5 minutes, or until thickened. Pour over the pancakes.

This is just one of the 80 recipes by Laura Morris that is packed into Diet for the Mind. 

‘Dr Morris has revolutionized our understanding of Alzheimer’s disease and ways to prevent it’ Neal D. Barnard, MD, author of Dr Neal Barnard’s Program for Reversing Diabetes.

Diet for the MIND is available now from bookshops, online and as an ebook. Head to Amazon to buy your copy now.