A diet rich in leafy green vegetables, berries, nuts, olive oil and fish could slash your dementia risk by 25 per cent, scientists say.

Called the MIND diet—short for Mediterranean-Dash Diet Intervention for Neurodegenerative Delay— the eating pattern combines key features of the Mediterranean diet with a dramatic reduction in salt to help control blood pressure. 

US scientists, who analysed the dietary patterns of more than 90,000 people over a decade, found those who stuck closely to the MIND diet slashed their risk of the memory-robbing disease by a quarter, regardless of the age they started it.

Dr Song-Yi Park, an expert in nutrition from the University of Hawaii and lead author of the research, said the results showed the importance of diet in dementia prevention.  

'Healthy dietary patterns in mid to late life may prevent Alzheimer’s and related dementias,' she said. 

'This suggests that it is never too late to adopt a healthy diet.'

Previously, the memory-boosting benefits of the diet have been seen in older women. 

Research published last year by scientists in Ohio found a six per cent reduced risk of cognitive impairment for female participants who most closely followed the diet, but no decreased risk for men who did the same. 

However the current study, presented at the annual meeting of the American Society for Nutrition in Orlando, assessed the diets of 93,000 men and women aged between 45-75.

The participants were followed up a decade later to assess their diet again.

Analysis revealed those that the men and women who followed the MIND diet the closest were the least likely to develop dementia.

Those who improved their adherence to the MIND diet over the course of the study saw the biggest risk reduction of 25 per cent.

The findings are preliminary and have yet to be fully published and peer reviewed.

A breakdown of how the researchers measured adherence to the MIND diet was not available.

However, similar studies have previously used a points system. 

For instance, points are awarded for eating three or more daily servings of wholegrains (like brown rice and oats) and six or more weekly servings of green leafy vegetables.

Eating fewer that four weekly servings of red meat is also considered a key characteristic of the diet, as well as a maximum of one serving of fast or fried foods each week.

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Eating eggs and vegetables before chips could help you stay thin, research from US scientists suggests. 

Experts from Stanford University tested if eating a dose of fibre, protein or fat before carbohydrates could reduce or delay blood sugar spikes.

Such spikes have been linked to obesity, as fluctuating blood sugar makes you more likely to suffer hunger pangs and therefore snack on calorific foods in between meals.

But the experts found this process could be interrupted by changing not what people eat, but in what order. 

In the experiment, scientists took 55 volunteers, about half of which had signs of pre-diabetes, a precursor to type 2 diabetes that involves higher-than-normal blood sugar levels.

They then gave each participant a meal consisting of rice on three separate occasions while they wore devices to measure blood sugar levels called continuous glucose monitors.

Ten minutes before each meal participants were given either a fibre supplement, protein in the form of boiled egg whites, or dairy fat from crème fraîche.

Analysing the results, they found eating fibre or the egg protein first lowered the blood sugar spike that came from the energy-dense rice. 

Eating fat before the carbohydrates didn't lower the blood sugar spike but did delay it from happening.

This suggests that eating fibre-rich foods like vegetables, and proteins like eggs before tucking into carbohydrates could prevent rocketing blood sugar that leads to a hunger-inducing crash.

Professor Michael Snyder, an expert in genetics author of the study, said diners should try to eat their meals in a specific order.

'Eating carbohydrates later in a meal is still a good idea even though it has not yet been sorted out whether it is best to eat protein, fat or fibre before carbohydrates,' he said.

'Eat your salad or hamburger before your French fries.'

The researchers also noted that the impact of fibre, protein and fat on blood sugar levels was less significant among participants with signs of pre-diabetes.

The authors, who published their findings in the journal Nature Medicine, said this was an area in need of further research.  

Carbohydrates, a group that includes rice, potatoes, bread and pasta, are energy dense foods that are quickly converted to sugar in our blood, giving us the resources we need to function.

The NHS says carbohydrates should make up about a third of a person's daily diet.

Officials urge people to eat wholegrain varieties like brown bread or potatoes with the skin on as these come with higher levels of fibre and nutrients, and can slow the release of sugar in our bloodstream, maintaining fullness.

Almost 6million Britons have diabetes, of which 90 per cent is type 2, but charities estimate 1.2million are living with the disease undiagnosed.

Type 2 diabetes occurs when the body doesn't make enough insulin or the insulin it makes doesn't work properly. Insulin is a hormone critical to controlling blood sugar levels.

Having high blood sugar levels over time can cause heart attacks and strokes, as well as problems with the eyes, kidneys and feet. 

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