Protein is increasingly recognized as a vital nutrient, playing a key role in providing the body with energy, maintaining muscle mass, supporting skin and nail health, bolstering the immune system, and increasing feelings of fullness.
Emerging research suggests that adequate protein intake may also be critical for brain health and could contribute to reducing the risk of dementia. This connection is particularly important as the global population ages and the prevalence of neurodegenerative diseases rises.
According to dietician and brain health nutrition specialist Maggie Moon, insufficient protein consumption has been linked to an increased risk of dementia. “Protein provides the building blocks for neurotransmitters, and healthy protein sources contain the vitamins and minerals necessary for brain health,” Moon stated.
Scientific studies support this view, indicating that older adults with low protein intake and reduced muscle strength are more likely to exhibit signs of cognitive decline. Conversely, higher protein consumption may facilitate mitigate this risk.
However, experts emphasize that simply consuming enough protein isn’t sufficient for dementia prevention. The *type* of protein consumed also matters. Nutritionists specializing in brain health have identified several protein sources that may be particularly beneficial in reducing dementia risk.
General Recommendations for Reducing Risk Through Nutrition
Although many factors contribute to the development of dementia, and no single method can eliminate the risk entirely, lifestyle and dietary habits can play a significant role in reducing it.
Neuroscientist and UCLA David Geffen School of Medicine professor Dr. Emeran Mayer notes that regular exercise, maintaining social connections, and a balanced diet are all important factors in reducing dementia risk.
One nutrition-focused approach to dementia prevention is the MIND diet. This dietary plan emphasizes foods that support brain health while limiting those known to increase dementia risk.
Neuropsychologist and founder of The Dementia League, Dr. Chad Edwards, explained that the MIND diet is modeled after the Mediterranean diet but isn’t tied to a specific geographic region.
“The Mediterranean and MIND diets share significant similarities. However, the MIND diet is more restrictive regarding carbohydrates and dairy products, with a strong emphasis on brain-protective foods like leafy green vegetables, berries, and seafood,” Edwards said.
Research indicates that adhering to the MIND diet can delay the rate of cognitive decline by approximately 7.5 years. Laura M. Ali, a culinary nutritionist and author of “MIND Diet for Two,” noted that “when followed strictly, the MIND diet has been shown to reduce the risk of developing dementia by 53 percent, and even partial adherence can reduce the risk by up to 35 percent.”
Best Protein Sources for Prevention
Experts agree that the regular consumption of specific protein types can play a crucial role in reducing dementia risk. Here are six protein sources identified as potentially beneficial:
1. Salmon
Experts highlight seafood as one of the most effective protein sources for reducing dementia risk, particularly fatty fish like salmon, tuna, trout, mackerel, and sardines.
Edwards explained that salmon is rich in omega-3 fatty acids, which support neuron health and reduce brain inflammation.
Ali added that omega-3 fatty acids protect brain cells, reduce plaque formation, support communication between neurons, and quell inflammation. Experts recommend consuming one to two servings of seafood per week to support brain health.
Mayer also suggests that omega-3 fatty acids may have a protective effect against amyloid plaque formation, a hallmark of Alzheimer’s disease.
2. Eggs
Eggs are another protein source shown to help reduce dementia risk with regular consumption. Edwards stated that consuming one or more eggs per week is associated with a 47 percent lower risk of dementia compared to those who don’t eat eggs.
Eggs are also rich in choline, which Edwards says is used in the production of acetylcholine, a neurotransmitter important for memory, attention, and learning.
3. Beans and Legumes
Beans and other legumes are also considered powerful foods for brain health.
Ali noted that beans are rich in plant-based protein and fiber, support gut health, and contain antioxidants that may help reduce inflammation.
Mayer emphasized the importance of maintaining gut health in reducing dementia risk, citing a 2022 study that found imbalances in the gut microbiome can play a significant role in dementia development.
Moon added that beans are rich in polyphenols, which can reduce brain inflammation, and are also rich in B vitamins and amino acids, supporting brain metabolism.
Mayer explained that bean consumption improves blood circulation, lowers LDL cholesterol levels, and provides fiber, potassium, and magnesium, all of which contribute to maintaining brain function.
4. Soy
Another plant-based protein source recommended by experts is soy products. A 2025 study published in *Frontiers in Nutrition*, involving over 68,000 participants, found that individuals who consumed soy had a 14 percent lower risk of developing major neurocognitive disorder.
consuming products like tofu, tempeh, edamame, and soy milk may contribute to reducing dementia risk.
5. Walnuts
Experts also note that regular consumption of nuts and seeds can support brain health, with walnuts being particularly beneficial. Edwards explained that walnuts are one of the richest sources of omega-3 fatty acids among nuts.
Walnuts also contain protein, polyphenols, and vitamin E, all of which may help reduce brain inflammation.
6. Chicken
Experts recommend limiting consumption of high-fat meats and heavily processed meat products for those seeking to reduce dementia risk. While these foods contain high levels of protein, they also contain significant amounts of saturated fat.
However, low-fat protein sources like chicken can be beneficial. Edwards stated that chicken is rich in protein and contains creatine, a compound that supports cognitive health and memory.
Ali added that meat provides essential nutrients like vitamin B12, zinc, and iron, but emphasized the importance of choosing lean cuts with at least 90 percent fat removed.
Which Protein Sources Should Be Limited?
According to experts, frequent consumption of meats high in saturated fat and heavily processed meat products can increase dementia risk. While these foods contain protein, they also contain high amounts of saturated fat.
Experts emphasize that these foods don’t need to be eliminated entirely, but shouldn’t be prioritized among daily protein sources.
Instead, prioritizing plant-based protein sources, seafood, and eggs can help support brain health in both the short and long term.
Source: Gazete Oksijen
