Alzheimer’s disease is a brain condition that causes memory loss and thinking problems. It usually gets worse over time and is most common in older adults. While there is no cure yet, scientists have found that what we eat can make a big difference in lowering the risk of getting Alzheimer’s.
One of the best diets for brain health is the Mediterranean diet. This way of eating includes lots of fruits, vegetables, whole grains, fish, nuts, and healthy fats like olive oil. Studies show that people who follow the Mediterranean diet are less likely to develop Alzheimer’s disease or other problems with memory and thinking.
For example, a large study published in the Journal of the American Medical Association found that people who ate this way had a lower chance of cognitive decline as they got older.
Another diet that helps protect the brain is called the MIND diet. MIND stands for “Mediterranean-DASH Diet Intervention for Neurodegenerative Delay.” It combines the Mediterranean diet with the DASH diet, which was originally designed to lower blood pressure.
The MIND diet focuses on specific foods like leafy green vegetables, berries, nuts, and fish. Even people who followed the diet only partly still had a lower risk of Alzheimer’s, according to a study in the journal Alzheimer’s & Dementia.
Leafy green vegetables, such as spinach, kale, and collards, are especially good for the brain. They contain important nutrients like vitamin K, folate, and antioxidants. These help reduce inflammation and protect brain cells from damage.
One study by Rush University found that people who ate leafy greens every day had brains that worked as well as those of people 11 years younger.
Berries are another brain-friendly food. Blueberries and strawberries are rich in antioxidants, which help protect the brain from harmful molecules called free radicals. A study in the Annals of Neurology showed that women who ate more berries experienced slower memory decline as they aged.
Fish, especially fatty fish like salmon, sardines, and mackerel, provide omega-3 fatty acids. These healthy fats are vital for keeping brain cells strong and reducing inflammation. A study published in The Lancet found that people with higher levels of omega-3s in their blood had a lower chance of getting Alzheimer’s.
Nuts are also a great choice. They contain healthy fats, vitamin E, and antioxidants, all of which support brain health. Research in The Journal of Nutrition, Health & Aging found that older adults who ate nuts regularly had better brain function.
Whole grains such as oats, brown rice, and quinoa give the brain steady energy throughout the day. They help keep blood sugar levels stable, which is important for clear thinking. A study in the American Journal of Clinical Nutrition found that people who ate more whole grains did better on memory and thinking tests.
Olive oil, a key part of the Mediterranean diet, is rich in healthy fats called monounsaturated fats. These have been linked to better brain performance. One study in Frontiers in Aging Neuroscience showed that people who used olive oil regularly had better memory and thinking skills.
On the other hand, it’s best to avoid foods high in saturated fats, trans fats, and added sugars. These include fried foods, red meats, sugary drinks, and highly processed snacks. A study in the journal Neurology found that eating a lot of these foods was linked to a higher risk of Alzheimer’s.
In summary, eating more leafy greens, berries, fish, nuts, whole grains, and olive oil—and avoiding unhealthy fats and sugars—can help keep your brain healthy. Following diets like the Mediterranean or MIND diet is a simple but powerful way to lower your risk of Alzheimer’s. Making these healthy choices every day can protect your brain and help you stay sharp as you age.
If you care about Alzheimer’s disease, please read studies about the protective power of dietary antioxidants against Alzheimer’s, and eating habits linked to higher Alzheimer’s risk.
For more health information, please see recent studies that oral cannabis extract may help reduce Alzheimer’s symptoms, and Vitamin E may help prevent Parkinson’s disease.
Copyright © 2025 Knowridge Science Report. All rights reserved.
