Scientifically proven: Winter foods that help prevent dementia

1. Fatty sea fish

Salmon, mackerel, herring, and sardines are rich in omega-3 fatty acids of the DHA and EPA types—key building blocks of brain cell membranes. Regular consumption of fatty fish has been linked in many studies to better memory, a slower decline in cognitive function, and a lower risk of dementia.

● For this to work: Prefer small fish (such as sardines) or salmon from a reliable source, with a preference for wild-caught fish from well-known markets. These fish are usually relatively low in mercury and contaminants compared to large fish.

2. Winter legumes (lentils, beans, chickpeas, peas)

Legumes provide a combination of protein, fiber, iron, zinc, and folic acid—all essential for proper nervous system function. A diet rich in legumes is associated with a stable flow of energy to the brain (fewer sharp spikes and drops in blood sugar) and improved memory and concentration in adults.

● For this to work: It is recommended to buy whole legumes without unusual odors or signs of mold. An airtight jar in a cool, dry place will preserve their quality. Rinse well and soak before cooking.

3. Whole grains (quinoa, buckwheat, oats, brown rice)

Whole grains provide “slow” glucose to the brain, along with B vitamins, vitamin E, and minerals. They contribute to stable energy flow and concentration, and have been found as part of dietary patterns associated with a slower decline in memory in older age.

● For this to work: Prefer natural whole grains (not “enriched”). Store in an airtight container to prevent oxidation or insects. It is recommended to rinse before cooking.

4. Nuts – especially walnuts

Nuts, and especially walnuts, contain plant-based omega-3, vitamin E, and antioxidants. Population studies have found that consuming walnuts several times a week is associated with better performance on memory, concentration, and processing-speed tests at all ages.

● For this to work: It is important to choose fresh nuts without a sour smell or bitter taste (which indicate oxidized fats). It is preferable to buy raw or lightly roasted nuts, without added oils or salt, and to store them in an airtight container in the refrigerator.

5. Natural cocoa and dark chocolate

High-quality cocoa and dark chocolate (over 70% cocoa) are rich in flavanols—antioxidants that dilate blood vessels and improve blood flow to the brain. Studies have shown that consuming flavanol-rich cocoa may improve memory performance and the function of brain areas related to learning.

● For this to work: Choose cocoa powder without sugar or additives. Alternatively, choose dark chocolate with a short ingredient list and a high cocoa percentage. Store in a cool, dry place. There is no need for refrigeration as long as it is not very hot.

6. Green tea

Green tea contains a unique combination of caffeine and L-theanine, which supports “calm alertness”—better concentration without nervousness. Regular consumption of green tea has been linked in studies to a lower risk of cognitive decline in older age.

● Important to know: It is recommended to use high-quality tea leaves or tea bags from a well-known manufacturer, and to store them in an airtight container away from light and odors. Prepare with hot but not boiling water, to preserve the antioxidants.

1. Orange soup with red lentils

Lightly sauté chopped onion in olive oil, add cubes of pumpkin, carrot, and sweet potato, half a cup of red lentils, water or vegetable stock, and season with a little turmeric, ginger, salt, and pepper. Cook until tender and blend. The result is a thick soup that provides beta-carotene, protein, and fiber—a complete, warming meal in a bowl.

2. Baked salmon with root vegetables and spinach

Place cubes of sweet potato, carrot, and beet in a baking dish, season with olive oil, rosemary, and coarse salt, and bake for about half an hour. On top of the vegetables, place a salmon fillet seasoned with salt, pepper, and lemon, and bake for another approximately 12–15 minutes. Alongside the dish, quickly sauté fresh spinach in a pan with a clove of garlic. One serving combines omega-3, antioxidant-rich vegetables, and leafy greens.

3. Lentil and root vegetable stew

In a wide pot, sauté onion, add black or green lentils (after rinsing), cubes of sweet potato and carrot, chopped celery, and spices (thyme, bay leaves, a little cumin). Cover with water or stock and cook for about an hour over low heat until everything softens and comes together. At the end, add a tablespoon of extra-virgin olive oil and chopped parsley. A filling stew rich in protein, iron, and folic acid.

4. White fish fillet on a bed of quinoa and nuts

Cook quinoa in water or stock with a little salt. Meanwhile, bake a white fish fillet (such as meagre/barramundi) with gentle seasoning of olive oil, lemon, and garlic. Mix the cooked quinoa with chopped herbs (parsley, chives) and add lightly toasted chopped walnuts. Serve the fish on the quinoa bed—a combination of lean protein, whole grain, and healthy fat.

5. “Smart” hot chocolate

Heat milk (or plant-based milk) in a small pot, add a tablespoon of natural cocoa and a teaspoon of honey or date syrup, and whisk until combined. You can add a pinch of cinnamon. The result is a warming cup of hot chocolate with less sugar and more cocoa—and with it, a small dose of flavanols that support good blood flow to the brain.

There is no need for exotic superfoods to nurture the brain in winter. Regularly combining fatty sea fish, legumes, whole grains, nuts, cocoa, and green tea—as part of a varied menu—can contribute to memory, concentration, and brain health over the years. If each week one or two of these dishes make it onto your plate, winter will become not only a warming season, but also a strengthening season for the brain.

Dr. Nati Bloom, CEO of the Emda Association; Ari Manor, M.Sc. in Human Genetics, and Marketing Manager at the Emda Association