Protein stands out as one of the most talked about nutrients lately. Adequate protein consumption; It plays an important role in providing energy to the body, maintaining muscle mass, supporting skin and nail health, maintaining the functioning of the immune system and increasing the feeling of satiety.
Protein is also considered a critical nutrient for brain health and can contribute to reducing the risk of dementia.
In the news of The Huffington Post; Dietitian and brain health nutritionist Maggie Moon stated that not getting enough protein is associated with dementia. “Protein provides the building blocks of neurotransmitters, and healthy protein sources contain vitamins and minerals essential for brain health,” Moon said.
Scientific research also supports this view. Studies reveal that older individuals with low protein consumption and poor muscle strength are more likely to show signs of cognitive impairment. On the other hand, it is stated that high protein intake can balance this risk.
However, just getting enough protein is not considered sufficient to reduce the risk of dementia. According to experts, the type of protein consumed also stands out as an important factor. Nutritionists working in the field of brain health listed the best protein sources that can help reduce the risk of dementia.
General recommendations for reducing through nutrition
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Many factors play a role in the emergence of dementia, and no method can completely eliminate the risk. However, lifestyle and eating habits can contribute to reducing the risk.
In the news of The Huffington Post; neuroscientist, UCLA David Geffen School of Medicine professor Dr. Emeran Mayer states that regular exercise, maintaining social relationships and a balanced diet play an important role in reducing the risk of dementia.
One of the nutritional models developed to prevent dementia is the MIND diet. This diet plan recommends focusing on foods that support brain health and limiting foods known to increase the risk of dementia.
Neuropsychologist and founder of The Dementia League, Dr. Chad Edwards stated that the MIND diet is based on a model similar to the Mediterranean diet, but it is not tied to a specific geographical region.
“There are many similarities between the Mediterranean diet and the MIND diet. However, the MIND diet is more restrictive on carbohydrates and dairy products and places a strong emphasis on brain-protective foods, especially green leafy vegetables, fruits and seafood,” Edwards said.
Scientific studies show that adhering to the MIND diet can delay the rate of cognitive decline by approximately seven and a half years. Laura M. Ali, culinary nutritionist and author of the book “MIND Diet for Two”, said, “It has been shown that the MIND diet can reduce the risk of developing dementia by 53 percent when strictly followed, and by up to 35 percent when partially applied.”
Best protein sources for prevention
According to experts, the type of protein consumed regularly can play an important role in reducing the risk of dementia. According to experts’ evaluations, the top 6 protein sources that can help reduce the risk of dementia are listed as follows:
1. Straw
Experts state that seafood is one of the most effective protein sources to reduce the risk of dementia. Especially oily fish such as salmon, tuna, trout, mackerel and sardine stand out in this respect.
Edwards stated that salmon contains high amounts of omega-3 fatty acids and said that these fatty acids support neuron health and reduce brain inflammation.
Laura M. Ali stated that omega-3 fatty acids protect brain cells, reduce plaque formation, support communication between neurons and soothe inflammation. Experts recommend consuming one or two servings of seafood per week to support brain health.
According to Mayer, omega-3 fatty acids can also have a protective effect against amyloid plaque formation, one of the main indicators of Alzheimer’s disease.
2. Egg
Eggs are shown as another source of protein that can help reduce the risk of dementia when consumed regularly. Edwards noted that consuming more than one egg per week was associated with a 47 percent lower risk of dementia compared to people who did not consume eggs at all.
Emphasizing that eggs are rich in choline as well as omega-3 fatty acids, Edwards said that choline is used in the production of the neurotransmitter called acetylcholine, which plays an important role in memory, attention and learning processes.
3. Beans and legumes
Beans and other legumes are also among the foods that are strong for brain health.
Ali stated that beans are rich in vegetable protein and fiber, support intestinal health and can help reduce inflammation thanks to their antioxidant content.
Mayer also emphasized that protecting intestinal health is important in reducing the risk of dementia. A study conducted in 2022 revealed that imbalances in the intestinal microbiota may play an important role in the development of dementia.
Moon stated that beans are rich in polyphenols and that these compounds can reduce brain inflammation. It is also stated that legumes support brain metabolism because they are rich in B vitamins and amino acids.
According to Mayer, bean consumption; Thanks to its fiber, potassium and magnesium content, it improves blood circulation and helps reduce LDL cholesterol levels. Better blood circulation contributes to the protection of brain functions by ensuring more oxygen and nutrients reach the brain.
4. Soya
Another source of vegetable protein recommended by experts is soy products. According to a study published in 2025 in the journal Frontiers in Nutrition and involving more than 68 thousand people, it was found that the risk of major neurocognitive disorders was 14 percent lower in individuals who consumed soy.
For this reason, it is stated that consumption of products such as tofu, tempeh, edamame and soy milk can contribute to reducing the risk of dementia.
5. Walnuts
Experts state that nuts and seeds also support brain health when consumed regularly. Edwards stated that walnuts, in particular, are one of the nuts richest in omega-3 fatty acids.
Walnuts also contain protein, polyphenols and vitamin E. It is stated that these compounds may help reduce brain inflammation.
6. Chicken
Experts state that people who want to reduce the risk of dementia should limit their consumption of high-fat meat. However, it is stated that low-fat protein sources such as chicken may be beneficial.
In addition to being rich in protein, chicken also contains creatine, a compound that supports cognitive health and memory, Edwards said.
Ali stated that meat provides important nutrients such as vitamin B12, zinc and iron, and that the meat to be consumed should be at least 90 percent lean.
Which protein sources should be limited?
According to experts, frequent consumption of meats high in saturated fat and overly processed meat products can increase the risk of dementia. Although these foods contain high protein, they also contain high amounts of saturated fat. It is stated that excessive consumption may increase the risk of dementia.
Experts emphasize that these foods do not need to be abandoned completely, but they should not be prioritized among daily protein sources.
Instead, choosing foods such as plant protein sources, seafood and eggs can help support brain health in both the short and long term.
Source: Newspaper Oxygen
