How to Eat to Reduce Alzheimer’s Disease Risk

Alzheimer’s disease (AD) is a highly challenging condition for the patient and the family. It is characterized by gradual memory loss, cognitive decline, and the inability to carry out simple tasks.

According to the 2024 “Alzheimer’s Disease Facts and Figures,” about 6.9 million American adults over the age of 65 have Alzheimer’s Disease. By 2060, this number could grow to 13.8 million Americans (1).

With a greater emphasis on reducing the risk of Alzheimer’s disease, nutrition and lifestyle have become more critical.

In today’s article, I’ll discuss some of the essential foods and nutrients most strongly associated with a reduced risk of Alzheimer’s.

Keywords

Cognitive decline: The gradual degradation of memory, reasoning, problem-solving, and other mental functions.

Dementia: A collection of symptoms of cognitive impairment that interfere with daily activities and social abilities.

Alzheimer’s Disease: The neurological disease that causes degeneration of brain cells, which can lead to symptoms of dementia.

Meta-analysis: A review of various trials on a similar topic that uses statistical analysis to compare findings and come to conclusions.

Observational Study: A long-term study looking at dietary habits and certain outcomes.

Fish and Omega-3 Fatty Acids

Fish has been credited as an essential food for brain health.

This benefit is likely associated with the two omega-3 polyunsaturated fatty acids (PUFA), eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA), found in fish.

A recent 2024 meta-analysis of observational studies found that eating up to 150 grams of fish per day led to a 30% reduced risk of cognitive decline (2).

What about those who don’t consume fish?

Plant sources of omega-3 provide the PUFA known as α-linolenic acid (ALA). Scientists believe the body can convert ALA into EPA and DHA (3). Generally, people don’t have a great conversion of ALA to EPA and DHA. Simply eating flaxseeds or chia seeds may not be enough.

Supplementation with EPA and DHA is a great way to reap the neuroprotective benefits of these fatty acids.

Not only are EPA and DHA great for reducing risk, but supplementation can even slow cognitive decline in patients with AD (4)(5).

Berries and Flavonoids

Berries are valuable for the prevention of AD.

Berries are rich in flavonoids, a plant compound known for its antioxidant properties. Anthocyanins are the most abundant type of flavonoid found in berries.

These anthocyanins have been credited for improving many aspects of brain health (6).

A long-term observational study from the American Academy of Neurology found that anthocyanin consumption led to a 24% reduction in the risk of cognitive decline (7).

Consuming a cup of mixed berries on their own, in cereals, or fruit salads can be an intelligent way to increase consumption. Blending these berries to make a nice morning smoothie can also be super effective.

The article also found that flavanones, another type of flavonoid, reduced the odds of cognitive decline by 36% (7). Oranges, Lemons, and other citrus fruits are excellent sources of flavanones.

Consistent consumption of these fruits can significantly lower your risk of Alzheimer’s disease.

Green Leafy Vegetables

Green leafy vegetables are among the most effective choices for reducing your risk for Alzheimer’s and other chronic diseases.

Leafy greens are rich in flavonols, another type of flavonoid that is great for anti-oxidant and anti-inflammatory purposes. Spinach, kale, and broccoli are leafy greens rich in flavonols.

An observational study from the American Academy of Neurology found that higher consumption of dietary flavonols reduces the risk of developing AD by 48% (8).

Incorporating these foods by steaming, blending, and eating them in raw salads can effectively increase flavonol consumption.

Whole Grains

Incorporating whole grains can be another strategy to reduce the risk of AD.

What are whole grains?

Whole grains are seeds cultivated from plants commonly known as cereal plants. If the seeds are whole, they contain the bran and germs that are initially part of the grain. Foods like white rice are refined grains that strip the bran and germ from the grain.

Including the bran and germ increases their fiber, antioxidants, vitamins, and minerals, which can support brain health.

A 2023 observational trial found that high consumption of whole grains significantly reduced AD risk. Researchers found that up to 2 servings of whole grains daily can be an optimal strategy to reduce risk (9).

Adding whole-grain wheat products, brown rice, oats, barley, quinoa, and millet into your diet can help reduce the risk of AD.

Legumes and Nuts

Legumes are a severely underrated food group for overall health and cognitive health.

What are legumes?

Legumes are fruits of plants that have seeds in a pod. In other words, they are similar to peas. Examples include black beans, kidney beans, lentils, chickpeas, soybeans, and peanuts.

Legumes contain protein, antioxidants, vitamins, minerals, and fiber. These nutrients are extremely important for overall health.

A population-based, cross-sectional analysis from The Journal of Nutrition, Health, and Aging found that higher legume consumption improved cognitive performance in older adults (10).

The same study also found that higher consumption of nuts leads to better cognitive performance in older adults (10).

Nuts also contain important vitamins, minerals, proteins, fats, fiber, and polyphenols that can heavily assist cognitive health.

Incorporating these plant proteins into your meals can provide important nutrients to improve your cognitive health.

Green Tea

Beverages like green tea can help with brain health.

Scientists believe part of Alzheimer’s development is rooted in oxidative damage; the antioxidants found in green tea can prevent oxidation.

Epigallocatechin-3-gallate (EGCG) is the main bioactive compound in green tea, which can treat inflammation and oxidation (10).

A 2020 observational study of green tea consumption in older adults found that drinking just one cup daily reduced the risk of cognitive decline by 30% (11).

A warm cup of green tea can significantly increase antioxidants like EGCG and reduce your risk of AD.

Conclusion

Recent research has revealed that the risk of developing Alzheimer’s disease is not solely genetic.

Certain compounds in foods are extremely beneficial in reducing the risk of Alzheimer’s disease. Making small dietary changes to incorporate these foods can significantly improve cognitive health.