Combine two everyday foods for 'powerhouse protection' against dementia, doctor says

It's common knowledge that some foods are healthier than others. However, what's not as widely recognised is the power of food combinations. And while we all know food provides us energy, protein and fibre, its ability to prevent and protect against diseases is becoming better-known and better-understood.

The influence of diet on cholesterol levels, blood sugar, blood pressure and inflammation is profound — and all of these health issues are critically important as they can precipitate severe health problems such as heart attacks, heart disease, stroke, dementia and cancer.

Now, an NHS doctor with two decades of experience has highlighted a specific pairing of everyday foods that form a "brain protection powerhouse".

Dr Karan Rajan shared his advice on his TikTok account, saying: "If you snack on blueberries and walnuts together the polyphenols from the blueberries combine with the omega-3s in the walnuts to become a brain protection powerhouse."

Scientists have highlighted the impact of diet and lifestyle on brain health in a study available on the National Library of Medicine website, stating: "Diet, exercise and other aspects of our daily interaction with the environment have the potential to alter our brain health and mental function.

"We now know that particular nutrients influence cognition by acting on molecular systems or cellular processes that are vital for maintaining cognitive function."

Harvard Medical School's website echoed this sentiment, noting: "Research shows that the best brain foods are the same ones that protect your heart and blood vessels."

Among the "brain foods" it cites as beneficial for cognitive health are green, leafy vegetables (such as kale, spinach and broccoli), fatty fish (like salmon and mackerel), berries (such as blueberries and strawberries), tea, coffee and walnuts.

The importance of the gut microbiome in overall well-being is also becoming more widely acknowledged, with scientists asserting its connection to both brain health and mental health. Some even refer to it as "the second brain", reports Surrey Live.

On the topic of walnuts and their benefits for the brain, the Harvard experts explained: "Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory.

"A study from UCLA linked higher walnut consumption to improved cognitive test scores. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries. That's good for both the heart and brain."

Regarding the effects of blueberries and polyphenols on the brain, Harvard Medical School says: "The natural plant pigments that give berries their brilliant hues also help improve memory, research shows.

"A study done by researchers at Harvard's Brigham and Women's Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years."

In addition, a study published on the medical journal Biomolecules said: "Scientists have found that the regular intake of polyphenol-rich fruit such as blueberries can delay the onset of brain ageing and neurodegenerative disorders due to their strong antioxidative and anti-inflammatory properties."

Omega-3, a polyunsaturated fatty acid, is "that has an essential impact on cognitive performance at all stages of life", according to research published in another medical journal, Cureus. EPA, DHA and ALA are all omega-3 fatty acids that are vital for brain functions, with DHA being the most important.

These fats support cognition and neuronal health while offering protection against neurodegeneration. In a particular review, scientists asserted: "Consumption of omega-3 improved learning, memory ability, cognitive well-being, and blood flow in the brain. Omega-3 therapies are beneficial, well-tolerated, and very low-risk."

A study from The American Journal of Clinical Nutrition highlights that although the advantages of consuming nuts and berries individually are widely recognised, recent research suggests "there is growing evidence that the synergy and interaction of all of the nutrients and other bioactive components in nuts and berries can have a beneficial effect on the brain and cognition".

It further noted: "Regular nut consumption, berry consumption, or both could possibly be used as an adjunctive therapeutic strategy in the treatment and prevention of several neurodegenerative diseases and age-related brain dysfunction."