10 Foods That Can Decrease Risk Of Alzheimer's & Dementia

Here are 10 foods you should add into your diet that can help improve your mind:

Some ideas: kale, spinach, collard and mustard greens. These foods are high in folate and B9, which improve cognition and reduce depression.

Broccoli, cauliflower, bok choy, brussels sprouts and kale contain folate and have carotenoids that lower homo-cysteine (an amino acid linked with cognitive impairment).

These foods contain more folate, iron, magnesium and potassium that can help with general body function and neuron firing. They also contain choline, a B vitamin that boosts acetylcholine (a neuro transmitter critical for brain function).

Good bets include quinoa, kamut and gluten-free oats (not bread and cereal).

These fruits contain anthocyanin that protects the brain from further damage caused by free radicals. They also have anti-inflammatory properties and contain antioxidants and lots of vitamin C and E.

These vegetables, if not overcooked, contain vitamin A, folate and iron that help with cognition.

People whose diets contain daily omega 3s have been shown to have 26% less risk of having brain lesions that cause dementia compared with those who do not. These fatty acids help the brain to stay in top shape. You can get your omega fatty acids from fish, flax seeds, olive oil (not safflower) or by taking a good quality omega 3 supplement.

All of these nuts contain omega-3s and omega-6s, vitamin E, folate, vitamin B6 and magnesium.

These seeds contain zinc, choline and vitamin E.

Encourage healthy decisions, conscientiousness, positive peer groups, a clean environment, exercise, maintaining a healthy weight, 8 hours of sleep, stress management and gratitude.