A doctor has shared her top food pick for boosting brain health. Dr Megan Rossi, a nutritional expert, suggests mackerel, an oily fish known for its numerous health benefits, could help lower your risk of dementia.

Research shows there are more than 944,000 people in the UK who have dementia. 1 in 11 people over the age of 65 have dementia in the UK. The number of people with dementia is increasing because people are living longer.

“Mackerel is not only full of flavour, but it is also full of omega 3, which is kind of like fuel for your brain,” she explained.

“Dementia is likely to affect someone in your family, with the shocking reality that over 982,000 people are living with Dementia in the UK alone. It was the leading cause of death in 2022.”

Mackerel can be enjoyed in various ways, including fresh, smoked, or tinned. It’s linked with a lower risk of heart disease, heart failure, stroke and heart attack; reduced risk of kidney cancer; maintenance of good eyesight; lower levels of inflammation; a healthy immune system; and less risk of severe migraines.

The consumption of this food has been linked to a significant increase in overall life expectancy. A study involving 2,200 individuals over an 11-year period found that regular consumption of oily fish increased life expectancy by approximately five years.

The researchers concluded that a 1 per cent increase in omega-3s in the blood had the same effect on mortality risk as giving up smoking. Dr Rossi didn’t stop there with her advice.

She also said: “Green tea is a great source of polyphenols, which act like antioxidants and can essentially help quench the oxidation that occurs in the brain. Sweet potatoes are a great source of beta carotene (and) broccoli for the fibre and folate.”