Key Takeaways

If you are focused on reducing your risk of Alzheimer’s disease, new research published in theJournal of Alzheimer’s Diseasedetails exactly which foods you should eat and which foods you should limit to help accomplish this goal.This new information reiterates how lifestyle choices may have a profound impact on your brain health as you age.

There’s no definitive cause for Alzheimer’s, so there are also no definitive prevention strategies. But scientists believe the disease is the result of a combination of genetic, environmental, and lifestyle factors.Prevailing theories suggest risk factors may include family history, the presence of the APOE-e4 gene,a history of head trauma, and poor heart health.

Luckily, there are certain things you can do to bolster both your heart health and your brain health, including eating well.

Best and Worst Eating Patterns for Alzheimer’s Risk

The authors of the new study highlight the Mediterranean diet, the DASH diet, and the MIND diet as eating patterns with the most recognition for supporting cognitive health.

The Best Foods to Support Brain Health

There is no single food that will guarantee that you will never develop Alzheimer’s disease. But some data suggests including these foods in your diet may help maintain your brain health, especially when they are consumed as a part of a known brain health-supporting dietary pattern, like the MIND diet. This is not a comprehensive list, as the study authors highlighted almost 20 food categories in their paper.

Walnuts

The authors of theJournal of Alzheimer’s Diseasestudy suggest that walnuts benefit brain health because they are a source of lignans, a unique plant compound. Lignans help reduce neurodegeneration, or the progressive loss of structure or function of neurons, including their death. Walnuts may also inhibit inflammatory signaling pathways in the brain.

Maggie Moon, MS, RD, brain health nutrition expert and best-selling author of The MIND Diet, told Verywell about other research touting walnuts as a weapon against Alzheimer’s. She explained a study published in the journalNutrientsposits the omega-3 alpha-linolenic acid (ALA) in walnuts provide anti-inflammatory effects that may “reduce the risk of developing, or potentially even slow the progression of Alzheimer’s disease.”

Berries

Produce that is naturally red, violet, or blue can positively impact brain health, in part thanks to plant compounds called anthocyanins.

Hazelnuts

Hazelnuts also contain flavonoids like quercetin. This flavonoid may help reduce protein oxidation and fat peroxidation in the brain—two factors that may contribute to Alzheimer’s disease risk.

Leafy Greens

The study authors highlight three compounds that may help support brain health: folate, lutein, and phylloquinone (vitamin K), which are all found in leafy greens like spinach and kale.

Salmon

The authors called attention to the DHA omega-3 fatty acids and vitamin D that coldwater oily fish, like salmon, provide. Vitamin D acts primarily as a hormone and has many mechanisms to shield against aging. For example, vitamin D reduces the production ofamyloid plaques, which are commonly found in the brains of people with Alzheimer’s.

“Omega-3s can lower inflammation in your body and provide antioxidant capabilities, improving brain health and function,” registered dietitianMelissa Mitri, RD, told Verywell. “Other studies also suggest that a higher intake of omega-3s can reduce your risk of Alzheimer’s disease.”

Eggs

Although not listed as food to emphasize in the newJournal of Alzheimer’s Diseasepaper, eggs are one of the best sources of brain health-supporting nutrients like choline and lutein.In fact, eggs are one of the most concentrated sources of choline in the American diet and one of the few foods rich in choline.

Preliminary data suggest that more frequent consumption of eggs and foods rich in choline may reduce the risk of Alzheimer’s disease in the elderly.

Foods to Limit to Reduce Alzheimer’s Disease Risk

Moon explained which foods to reduce when trying to mitigate Alzheimer’s disease risk.

TheMINDdiet limits excessive intake of foods high in saturated fats such as:

This is because saturated fat can lead to malfunctioning at the blood-brain barrier and build-up of the plaques associated with Alzheimer’s disease. A functioning blood-brain barrier keeps toxic substances out of the brain, and a breakdown of this protective barrier often precedes outward symptoms of dementia.

“Keep in mind that these foods are not eliminated; they are just limited,” Moon said of the MIND diet. “Less of these foods and more brain-healthy foods will support lifelong brain health.”

What This Means For YouFoods that you probably already associate with good overall health and brain health, like produce and healthy fats, are your best bets when it comes to modifying risk factors for Alzheimer’s disease.

What This Means For You

Foods that you probably already associate with good overall health and brain health, like produce and healthy fats, are your best bets when it comes to modifying risk factors for Alzheimer’s disease.

12 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Grant WB, Blake SM.Diet’s role in modifying risk of Alzheimer’s disease: history and present understanding.J Alzheimers Dis. Published online October 28, 2023. doi:10.3233/JAD-230418

Gustavsson A, Norton N, Fast T, et al.Global estimates on the number of persons across the Alzheimer’s disease continuum.Alzheimers Dement. 2023;19(2):658-670. doi:10.1002/alz.12694

Alzheimer’s Association.Causes and risk factors for Alzheimer’s disease.

Alzheimer’s Association.Is Alzheimer’s genetic?.

Więckowska-Gacek A, Mietelska-Porowska A, Wydrych M, Wojda U.Western diet as a trigger of Alzheimer’s disease: from metabolic syndrome and systemic inflammation to neuroinflammation and neurodegeneration.Ageing Res Rev. 2021;70:101397. doi:10.1016/j.arr.2021.101397

Clemente-Suárez VJ, Beltrán-Velasco AI, Redondo-Flórez L, Martín-Rodríguez A, Tornero-Aguilera JF.Global Impacts of Western diet and its effects on metabolism and health: a narrative review.Nutrients. 2023;15(12):2749. doi:10.3390/nu15122749

Chauhan A, Chauhan V.Beneficial effects of walnuts on cognition and brain health.Nutrients. 2020;12(2):550. doi:10.3390/nu12020550

Agarwal P, Holland TM, Wang Y, Bennett DA, Morris MC.Association of strawberries and anthocyanidin intake with Alzheimer’s dementia risk.Nutrients. 2019;11(12):3060. doi:10.3390/nu11123060

Ajith TA.A recent update on the effects of omega-3 fatty acids in Alzheimer’s disease.Curr Clin Pharmacol. 2018;13(4):252-260. doi:10.2174/1574884713666180807145648

Lee GJ, Oda K, Morton KR, Orlich M, Sabate J.Egg intake moderates the rate of memory decline in healthy older adults.J Nutr Sci.2021;10:e79. doi:10.1017/jns.2021.76

Margara-Escudero HJ, Zamora-Ros R, de Villasante I, et al.Association between egg consumption and dementia risk in the EPIC-Spain dementia cohort.Front Nutr. 2022;9:827307. doi:10.3389/fnut.2022.827307

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