Alzheimer's

Improve brain health and slow rate of cognitive decline with diet that lowers risk of Alzheimer's disease

Recommended For

Aging, Alzheimer's disease, Brain health, Cognitive ability, Confusion, Dementia, Eldercare, Mental decline prevention.

Diet Goals

Focus on brain healthy nutrients

  • Maintain healthy weight
  • Focus on brain foods like fish, nuts, seeds
  • Avoid high sugar, fats, salt
"Fruits, veggies and fish are the focus of this diet. Loaded with antioxidants and nutrients, they protect against dementia."

Food Recommendations

Foods to Eat

Fruit, Berries: Raspberry, blueberry, strawberry
Veggies, Leafy greens: Lettuce, kale, spinach, romaine, arugula
Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts
Olive oil: Extra virgin olive oil contains more antioxidants, vitamins
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Fish two times per week: Salmon, bass, cod, crab, scallops, shrimp

Foods to Avoid

Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits
Fried foods: Pan fried or deep fried in hot oil or butter
High sodium: Deli meat, soup, cheese, pizza, salty nuts & snacks
High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce
Full fat dairy: Whole milk, yogurt, butter, cheese
Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes

Diet Rules

Additional Information

Research

High adherence to the MIND Diet lowered risk of Alzheimer's by 53%; moderate adherence reduced risk by 35%.
Studies show those most compliant with MIND diet had brains equivalent to someone 7.5 years younger.
The longer someone is on the MIND diet, the better protected; slows loss of brain function.

Caveats

Changes in the brain can occur years before first symptoms of Alzheimer's disease.
Eating fish may be strongest factor influencing higher cognitive function; caution mercury levels.
No vitamin or supplement has been shown to improve brain health.
Research needed on underlying causes of Alzheimer's such as stress, inflammation, healthy gut/microbiome; may lead to other targeted diet recommendations.

References

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