6 Foods That May Help Protect Against Alzheimer’s and Dementia
Foods that prevent Alzheimer: Some foods may do more than fuel your body—they might also help protect your brain. Research suggests that certain nutrients, especially those with anti-inflammatory and antioxidant properties, may support brain health and lower the risk of dementia, including Alzheimer’s disease.
1. Berries
All fruits have healthy nutrients in them, but berries are especially rich in flavonoids, plant compounds that are thought to benefit and protect the brain. A specific type called anthocyanins has strong antioxidant and anti-inflammatory properties.
Flavonoids in berries may help protect the brain by reducing inflammation, supporting blood flow to the brain, and helping brain cells communicate better.3 These benefits have been seen even in people with a higher risk of dementia due to genetics or conditions like high blood pressure and depression.
2. Leafy Greens
Foods that prevent Alzheimer, Eating more leafy greens such as spinach, kale, and arugula, is linked to a slower decline in memory and thinking.45 In fact, several large studies show that people who eat a lot of greens tend to stay mentally sharp for longer.
These benefits may come from nutrients like vitamin K, folate, lutein, and other antioxidants found in greens. These compounds are thought to protect brain cells, reduce inflammation, and support overall brain function.
3. Walnuts
Walnuts are packed with brain-friendly nutrients like healthy fats (especially ALA, a plant-based omega-3), antioxidants, and polyphenols.7 Some studies suggest that eating walnuts regularly may improve thinking and memory, and may even help lower dementia risk.
Healthy fats in walnuts are thought to help keep brain cells healthy, support how brain cells communicate with each other, and may protect the brain by reducing inflammation.
4. Fish
Several studies have found that eating a higher amount of fish may be associated with better cognition in older adults and a lower risk of dementia compared to eating little or none.
Fish is rich in omega-3 fats like EPA and DHA, which are thought to reduce inflammation and oxidative stress in the brain. These fats may also support brain cell structure and function.
5. Olive Oil
Olive oil, especially extra-virgin olive oil, has been linked to better brain health and a lower risk of dementia when used as part of a healthy diet—such as the Mediterranean diet.
Some research suggests that even adding a small amount (just over half a tablespoon) of extra-virgin olive oil to your diet may support better memory and thinking skills, and could be linked to a lower risk of dementia-related death.
These benefits may come from olive oil’s possible ability to fight inflammation and oxidative stress, while ultimately supporting brain cell health.
6. Beans
Foods that prevent Alzheimer, Beans and legumes are a key part of healthy eating patterns like the Mediterranean, DASH, and MIND diets—all of which have been linked to slower cognitive decline.
Some large studies show that older adults who eat more beans tend to have better memory and thinking skills and are less likely to develop dementia. This may be due to the flavonoids, antioxidants, B vitamins, and other nutrients in beans that support brain health.
Other Ways to Lower Your Risk
While a healthy diet plays an important role in preventing conditions like Alzheimer’s and other forms of dementia, it’s just one piece of the puzzle.
Other lifestyle habits may also support brain health and lower your risk:
Stay physically active on a regular basis
Manage or prevent heart-related conditions, such as high blood pressure
Avoid smoking or take steps to quit
Maintain strong social connections
Prioritize quality sleep
Keep your mind engaged through activities like reading, puzzles, or learning new skills
What This Means For You
There’s no single food that can prevent dementia, but eating a variety of brain-friendly foods may help lower your risk. Try to focus on overall patterns—like the Mediterranean or MIND diet—rather than isolated nutrients. These diets emphasize whole, nutrient-rich foods that support brain health as you age.
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