Food guru Tim Spector reveals exactly what he eats to slash his risk of dementia

A nutrition expert has shared how he tailors his diet to lower his risk of dementia. Professor Tim Spector, epidemiologist and the founder of Zoe Health, has told exactly what he eats to help to keep the devastating condition at bay.

Speaking to The Telegraph, he revealed that his own mother developed dementia at the age of 85. And in a heartbreaking admission he told how she no longer recognises him.

"At the time, my understanding was that dementia was largely a genetic condition – that there was little you could do other than wait for scientists to create a miracle drug," he said. "It was all quite depressing."

However, he acknowledged that there are things we can all do to help either prevent or delay dementia through our diet. This can be achieved by consuming an anti-inflammatory diet, Tim said.

He explained: "Research over the last few years suggests that inflammation in the brain, which can silently persist at low levels for years, is a key driver of the memory-robbing condition, and that it can be a result of a poor diet that contains lots of ultra-processed, high-sugar and high-fat foods. We also know that certain foods can reduce inflammation and therefore keep our brains in a good condition for longer."

With this in mind, he listed everything he eats, and avoids, to protect his brain.

According to Tim, eating more nuts and seeds is a "good place to start". He said: "They're anti-inflammatory, which means they support our gut microbes to produce chemicals that interact with our immune system to reduce inflammation in the brain."

On top of this, they are an "excellent" source of omega-3, something that can help keep the brain healthy. He continued: "Studies have linked eating enough omega-3s with slower rates of