Wholegrains

Wholegrains are rich in brain-healthy minerals and B vitamins and a moderate source of vitamin E. They’re also a great source of fibre.

There’s been almost no scientific investigation into the effects of wholegrains or fibre on cognitive decline and dementia, but both have been shown to reduce the risk of developing major cardiovascular risk factors for developing cognitive issues. Nutrient-dense wholegrains include brown and wild rice, buckwheat, bulgur, cornmeal, farro, millet, oats, popcorn, quinoa and spelt. I suggest three servings of wholegrains a day.