A new study from RUSH University in Chicago has found that eating lots of green leafy vegetables, along with other healthy foods like fruits, whole grains, olive oil, beans, nuts, and fish, may be linked to better brain health. People who followed this kind of diet had fewer signs of Alzheimer’s disease in their brains compared to those who did not eat as healthily.
The study, published in the journal Neurology, looked at two popular healthy eating patterns: the Mediterranean diet and the MIND diet. The Mediterranean diet encourages eating vegetables, fruits, and at least three servings of fish each week.
The MIND diet is similar but places special importance on eating green leafy vegetables like spinach, kale, and collard greens, as well as berries. It also recommends eating fish at least once a week and allows small amounts of wine.
Researchers studied 581 older adults who, on average, were 84 years old when they answered questions about their eating habits. All the participants agreed to donate their brains for research after they died.
On average, the participants lived for about seven more years after the start of the study, and when their brains were examined, about two-thirds showed signs of Alzheimer’s disease.
The scientists found that people who followed the Mediterranean and MIND diets more closely had fewer amyloid plaques and tau tangles in their brains. These plaques and tangles are key signs of Alzheimer’s disease, a condition that damages memory and thinking skills over time.
An especially interesting finding was that people who ate the most green leafy vegetables—about seven or more servings per week—had much healthier-looking brains than those who ate the least, with one or fewer servings per week. In fact, their brains looked almost 19 years younger when it came to the amount of plaques found.
It’s important to note that this study showed only a link between healthy eating and fewer signs of Alzheimer’s, not proof that diet directly prevents the disease. More studies will be needed to confirm these findings and better understand how diet affects brain health.
Still, the results are encouraging. They suggest that eating a diet rich in green leafy vegetables, fruits, whole grains, olive oil, beans, nuts, and fish could help protect your brain as you get older. These foods are already known to be good for heart health, and now they may offer benefits for the brain too.
For those interested in learning more about Alzheimer’s prevention, there are other exciting studies to explore. Research shows that a simple blood test might predict dementia or Alzheimer’s years before symptoms appear.
Exercise programs lasting just one year may also lower the risk of Alzheimer’s. Other studies have found that coconut oil could improve thinking skills in people with Alzheimer’s, and eating strawberries might help prevent the disease.
The study about diet and brain health was led by Puja Agarwal and her team and was published in Neurology. It offers another reason to fill your plate with healthy, colorful foods every day—not just for your body, but for your mind as well.
If you care about dementia, please read studies about low choline intake linked to higher dementia risk, and how eating nuts can affect your cognitive ability.
For more information about brain health, please see recent studies that blueberry supplements may prevent cognitive decline, and results showing higher magnesium intake could help benefit brain health.
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