Alzheimer’s disease affects millions of families across the country. For many, the fear of losing memory can feel inevitable if other family members have it. But there has been some groundbreaking research about Alzheimer’s. Scientists are finding that Alzheimer’s may have far more to do with lifestyle choices, and especially with food, than previously understood.

What the Research Tells Us About Diet

Two types of diets have been studied the most for their protective effects on the brain: the Mediterranean diet and the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay). Large studies following thousands of people over many years have found that high adherence to the Mediterranean diet is associated with a 21 percent lower risk of dementia, while the MIND diet, which zeroes in specifically on brain-protective foods, is linked to a 14 percent reduction in risk.

Both diets overlap a similar goal: eat lots of vegetables, fruits, whole grains, legumes, nuts and healthy fats. They also focus on reducing consumption of meat, dairy and processed foods. 

Researchers have also been able to study certain populations around the world and how diet can affect Alzheimer’s disease rates. Japan offers a compelling real-world example. As the country shifted away from its traditional diet of rice, vegetables, fish and soy toward a more Western way of eating, researchers found Alzheimer’s rates climbed from just 1 percent in 1985 to 7 percent by 2008. 

The Foods That Protect the Brain

barbara werner for pexels.com

Of all the foods studied in brain health research, dark leafy greens stand alone as the most strongly protective. This includes spinach, kale, collards and arugula. It is recommended to consume at least six servings per week.

Berries, especially blueberries and strawberries, are also likely to support a healthy brain. A Harvard University study analyzing data from 16,000 women found that those who ate at least one weekly serving of blueberries and two servings of strawberries showed rates of cognitive decline up to two and a half years slower than those who ate no berries. The antioxidants in the berries appear to inhibit plaque formation and help protect nerve cells in the brain.

Fatty fish such as salmon provide omega-3 fatty acids that are associated with roughly 20 percent lower dementia risk overall. Research shows that each additional small increment of daily omega-3 intake links to meaningfully less cognitive decline over time.

Brain-Supportive Foods to Embrace

The good news is that it is never too early or too late to start making health dietary choices that support brain health. The dietary choices made today, whether in young adulthood or midlife, are already influencing the brain of decades from now. 

And this approach does not demand perfection. A handful of blueberries at breakfast, more leafy greens at lunch, a warming bowl of lentil soup for dinner. Simple, nourishing swaps made consistently over time can add up to big changes for the brain.

Allison Petersen is a Physician Assistant (PA-C) and plant-based food blogger. Check her out at NaturalliePlantBased.com.