Kathleen Garcia-Benson, a nutritionist from Top Nutrition Coaching, shares about foods that help boost brain health and fight dementia, including the now-famous Mediterranean diet.

Experts also highlight the benefits of vegetables in a study of more than 40,000 participants. The study found that eating just a small amount of vegetables a day can reduce the risk of dementia by 12% in men and 13% in women.

"In a prospective follow-up study of more than 60,000 participants, the Mediterranean diet was associated with a reduced risk of dementia, regardless of genetic predisposition to the disease," says Kathleen.

Additionally, foods rich in healthy fats including salmon, walnuts, flaxseeds, sardines, and olive oil are especially beneficial for brain health because they contain omega-3 fatty acids.

Experts point out that nutrient-rich foods that can support cognition such as blueberries, strawberries, dark green leafy vegetables, oats, broccoli and other fruits and vegetables also contain fiber, so it can promote the digestive system and can affect brain function.

These foods are rich in vitamins, minerals, and antioxidants that help the body maintain healthy cell metabolism and have anti-inflammatory properties. Omega 3 fatty acids are essential for brain function.

A diet high in saturated fat, salt and sugar and low in fibre can increase your risk of high blood pressure, high cholesterol, obesity and type 2 diabetes. High blood pressure and type 2 diabetes are both linked to an increased risk of Alzheimer's disease and vascular dementia, so it's important to pay attention and control

The NHS - the UK government's National Health Service also says losing as little as 5% to 10% of excess weight can help reduce a person's risk of developing dementia.