What We Know About Eating to Prevent Alzheimer’s, According To A Neuroscientist

Considering this connection between nutrition and Alzheimer’s, let’s take a closer look at what you should be eating, and what you shouldn’t, in order to prevent Alzheimer’s.

Growing up, our parents always told us to eat our greens—and for good reason! Leafy greens, especially spinach, are an excellent source of folate (among a ton of other nutrients). The connection between folate and Alzheimer’s4 has been researched extensively, and there is strong evidence to suggest that folate intake is associated with a lower risk of dementia later in life. Just half a cup of sautéed spinach contains 131 mcg of folate, and 1 cup raw contains 58 mcg. If spinach isn’t your thing, there are 64 mcg in 1 cup shredded romaine, 78 mcg in ½ cup Brussels sprouts, and 59 mcg in half an avocado.

Fish are part of a healthy, Alzheimer’s prevention diet for two reasons: omega-3 fatty acids and vitamin B12. Salmon especially is an excellent source of both of these key nutrients. There are 4.8 mcg of vitamin B12 in 3 oz of salmon, and anywhere from 500 to 1,500 mg of omega-3’s. Studies show that fish consumption or supplementation with omega-3’s may contribute to a reduced risk of cognitive impairment. Similarly, participants of a study who had low levels of vitamin B125 (and folate) were twice as likely to develop Alzheimer’s.

As mentioned earlier, inflammation is a key player in terms of chronic disease pathogenesis. There are several spices and herbs that are idolized for their anti-inflammatory effects, but consuming fermented foods is possibly the quickest way to see these benefits. Fermented foods6 are full of probiotics (good bacteria), such as lactic acid bacteria, that go right into your intestine and help increase the population of beneficial bacteria in our gut. These beneficial bacteria in turn provide us with a wide variety of health benefits—inflammation reduction being one of them. The best part is, there are so many different types of foods that fall into this category: yogurt, cheese, kefir, sauerkraut, kimchi, pickles, kombucha, miso, and tempeh.

Eating too much added sugar doesn’t just contribute to obesity, type 2 diabetes, or heart disease. These health problems are also risk factors for Alzheimer’s. In fact, type 2 diabetes7 has been closely linked to Alzheimer’s, and we now know that Alzheimer’s may be caused by abnormalities in the way the brain breaks down glucose8. A huge factor in the development of diabetes is the excessive consumption of added sugars. Your best bet is to reach for water.

It may seem like there are a ton of things to consider, but when it comes down to it, the best diet for Alzheimer’s prevention is basically a whole foods diet with an emphasis on veggies, fatty fish, and some fermented foods or probiotics. If we had to put a name to it, the Mediterranean Diet would be best. Anyone looking to avoid chronic disease should limit excess sugar and red meat, and especially so if you want to eliminate some risk factors for cognitive decline. Although we can’t say that proper diet will definitely prevent Alzheimer’s disease, it doesn’t hurt to do what we can to make sure we stay healthy as long as possible.