Foods for Dementia Prevention: A Guide to Brain-Healthy Eating

According to the Alzheimer's Association, nearly seven million Americans are living with Alzheimer's. By 2050, the number could rise to 13 million. In 2021, Alzheimer's was the fifth-leading cause of death in people ages 65 and older.

The latest scientific research indicates that the development of Alzheimer's may be preventable. The primary way to prevent this disease isn't through medication but through food. A dementia prevention diet full of nutritious whole foods may help support your brain health.

Unsure which foods for dementia prevention to add to your routine? Read on to discover brain-healthy foods!

Cognitive Function Foods

To function, your brain needs:

• Vitamin C
• Protein
• Polyunsaturated fats
• Carbohydrates

Many other antioxidants, vitamins, minerals, and amino acids can give your brain energy and improve its function. Choosing Alzheimer's prevention foods containing these substances may help:

• Increase concentration
• Improve your memory
• Accelerate mental work
• Benefit your mental health and mood

Before adding these brain-healthy foods to your diet, consult your doctor. They can make specific recommendations based on your individual needs. Request a blood test to determine if certain supplements can benefit your brain and overall health.

These may include:

• Vitamin B12
• Omega-3s
• Vitamin E
• Vitamin D
• L-theanine
• Vitamin C

Here are a few Alzheimer's prevention foods that can provide these vitamins and minerals through your diet.

Colorful Fruits and Vegetables

Vibrant fruits like berries contain a variety of vitamins and minerals. Try eating berries at least twice a week. These include:

• Blueberries
• Strawberries
• Blackberries
• Raspberries

Berries contain antioxidants. Animal studies have determined that antioxidant-rich diets could postpone or reverse age-associated cognitive decline. This medical review determined that berry-based supplements and foods may have beneficial effects on:

• Resting brain perfusion
• Cognitive function
• Processing speed
• Attention
• Memory
• Executive functioning

Aim for six or more servings of green, leafy vegetables a week. These include spinach and kale. You can mix fruits and vegetables to create a delicious, colorful salad.

Broccoli is high in vitamin K and antioxidants. Vitamin K helps the body form sphingolipids, a fat in our brain cells. Some research indicates that a higher vitamin K intake may help cognitive status and memory.

Remember, our brains need vitamin C. You get almost the full daily requirement from one medium orange. Having high levels of vitamin C in the blood is associated with improvements in:

• Focus
• Decision speed
• Attention
• Memory

Antioxidants like vitamin C help reduce free radicals that may damage brain cells. Vitamin C may support brain health as you age.

Fatty Fish

Fatty fish contain omega-3 fatty acids. According to the National Library of Medicine, about 50 to 60% of the brain is made of fat, with over half comprised of fatty acids. Omega-3s help build nerve and brain cells, making them essential for memory and learning.

As you build your dementia prevention diet, consider eating:

• Sardines
• Trout
• Salmon
• Albacore tuna
• Herring

Explore your senior living community's dining program to enjoy delicious dishes featuring these fatty fish. Eating fish is associated with increased gray matter volume and decreased white matter lesions. The nerve cells in gray matter control memory and decision-making.

Nuts, Seeds, and Legumes

Nuts may help benefit your heart and brain health. They contain healthy fats, vitamin E, and antioxidants. Try walnuts, which offer omega-3 fatty acids.

Pumpkin seeds contain antioxidants that may help protect the brain from free radicals. They contain:

• Zinc (essential for nerve signaling)
• Magnesium (essential for memory and learning)
• Iron (deficiencies may cause brain fog)
• Copper (imbalances may increase the risk of Alzheimer's)

Lentils are a type of legume. They offer vegetable protein, iron, folic acid, and B vitamins. Eating lentils could help improve reaction speed, memory, and concentration.

Healthy Fats

Coconut and olive oil contain healthy fats, including lauric and capric. Both may help fight aging by improving cell function. Consider using coconut or olive oil for cooking instead of frying foods using vegetable oil.

Avocado is a neurostimulant that contains vitamin B5. It may help your long-term memory. Regular vitamin B5 intake may help produce antibodies that protect the brain.

Green Tea

Green tea is high in caffeine, which may help:

• Focus
• Memory
• Performance
• Alertness

It contains L-theanine, an amino acid that increases GABA activity. This could help you feel relaxed while helping you remain alert.

Green tea is rich in antioxidants and polyphenols. Both may help protect the brain from mental decline.

Cocoa and Dark Chocolate

When you look for snack foods for dementia prevention, prioritize options with cocoa and dark chocolate. Cocoa is a nootropic that contains brain-healthy:

• Tryptophan
• Flavonoids
• Magnesium

Magnesium can help you focus while providing the body's cells with fuel. Antioxidants like flavonoids increase blood flow to improve cognitive function. They may help slow age-related decline and enhance your memory.

Ginseng and Turmeric

Ginseng is rich in antioxidants. It may support:

• Brain health
• Blood sugar management
• Immune function

It may help improve brain functions like mood, memory, and behavior. In one adult study, regular consumption over five years improved cognitive function later in life.

Ginseng could positively affect brain health in people with Alzheimer's disease. According to this medical review in the National Library of Medicine, it improved cognitive function in Alzheimer's patients.

Turmeric contains curcumin, which can cross the blood-brain barrier (allowing it to directly enter the brain). As an anti-inflammatory and antioxidant, turmeric may help:

• Improve memory in people with Alzheimer's
• New brain cells grow
• Ease depression by boosting serotonin and dopamine

You can add ginseng and turmeric to your diet through dishes like curry or stir-fry. Explore your community's dining program for other international favorites!

Senior Nutrition Tips

As you add these foods for dementia prevention to your routine, consider avoiding foods that are harmful to cognitive function. These include:

• Ultra-processed foods
• Red meat
• Sugary drinks and artificial sweeteners
• Alcohol

For more senior nutrition tips, consult a healthcare professional. They can provide personalized advice based on your health needs.

Try These Foods for Dementia Prevention

Adding these foods for dementia prevention to your routine may slow cognitive decline. Remember, you can add these brain-healthy foods to your diet through your community's dining program.