Experts say eat these 5 foods to reduce your risk of dementia - full list

Around 1.4 million people are expected to be living with dementia in the UK by 2040, and it is important to understand that there are certain foods which can have a small yet important helpful impact on the human brain.

Live in care experts Alderberry Care say diet is one of the simplest tools available to support brain health, especially for older people who want to hold on to their independence for as long as possible.

Here is a list of those most beneficial to brain health.

Colourful fruits and vegetables:

The pigments which give fruit and veg their red, orange and yellow shades are called carotenoids. Studies show that if a piece of fruit or veg has higher levels of carotenoids, it is better for brain health and therefore lower dementia risk

Eggs:

Eggs are high in choline, a nutrient that supports memory and brain function.

Rudolph E. Tanzi of Mass General Brigham's McCance Center for Brain Health recommends eating eggs once or twice a week. Any form is good, but scrambled, boiled, or fried eggs in soups are the best.

Eggs are particularly good for older people, as they are also one of the most affordable protein options.

Legumes and berries:

Foods such as beans, lentils and chickpeas provide fibre and plant protein whilst also helping to regulate blood sugar. This balance supports overall brain health.

Pairing them with berries brings in antioxidants, which research links to lower levels of brain inflammation.

Whole grains:

Whole grain consumption was strongly associated with a lower risk of both dementia and Alzheimer's disease.

For older people, switching from white to wholemeal bread is a good first step.

Flavonoid-rich foods:

Flavonoids can be found in foods such as apples, onions, dark chocolate and green tea. Around 6 servings of these a day can greatly lower dementia risk.

A spokesperson for Alderberry Care said: "When we support the elderly, diet is one of the most powerful tools we have.

"We see better mood, steadier routines and sharper memory when colourful fruit, whole grains and simple protein are included in meals. Families often notice the difference within weeks."