Best foods for Alzheimer’s Prevention [last edition2024]

Alzheimer’s disease is the most common type of dementia, which is a progressive loss of mental function. It destroys nerve cells and tissues. Alzheimer’s disease is often accompanied by mild interference with speech and memory at first, but over time, it can make a person unable to perform their daily life activities. Alzheimer’s disease affects 32% of adults aged 85 and older worldwide. Interestingly, about 5% of people with this disease are under 65 years old.

Despite significant advances in medical science, unfortunately, there is still no effective drug or treatment for Alzheimer’s disease. Therefore, knowing ways to prevent Alzheimer’s disease is crucial in controlling this disease in societies. Experts believe lifestyle modification using methods such as keeping the brain active, continuous learning, concentration, physical activity, and adhering to a proper diet can effectively prevent and control Alzheimer’s disease.

The role of nutrition in Alzheimer’s disease

A healthy diet can reduce the risk of Alzheimer’s by up to 35%1. Research has shown that consuming a diet rich in omega-3, B vitamins such as B6, B9, B12, and antioxidants such as vitamins A, C, E, beta-carotene, and selenium can significantly reduce the risk of Alzheimer’s disease1.

Which foods are helpful in preventing Alzheimer’s?

 Fish

 Fish is high in omega-3 fatty acids. Omega-3 is an essential fatty acid for the body that has many benefits, especially for the brain and heart. Omega-3 significantly reduces the risk of Alzheimer’s disease in progress. Including various types of fish in your diet, such as salmon, trout, mackerel, sardines, tuna, and free-range fish, is recommended. Experts recommend using different kinds of fish at least once a week. Including fish in your long-term diet can reduce the risk of stroke, Alzheimer’s, and even depression.

Nuts

Various nuts and seeds, especially walnuts, contain healthy fats such as omega-3, vitamin E, fiber, and antioxidants such as selenium. Regular and continuous consumption of nuts can be effective in reducing the risk of various diseases, including heart disease and brain and Alzheimer’ s-related diseases. Multiple studies have linked nut consumption to a lower risk of Alzheimer’s.

Fruits

Consumption of various fruits, especially berries such as strawberries, raspberries, blueberries, and plums, due to their high content of antioxidants, vitamins A and C, and folate, can help maintain brain health and reduce the risk of Alzheimer’s.

Free radicals in the body cause various diseases, including Alzheimer’s. Antioxidants are substances that react with free radicals and eliminate their negative effects. Different fruits have different antioxidant contents with different colors. To provide the necessary types of antioxidants, fruits should be consumed regularly and in various daily diets.

Green leafy vegetables

Green leafy vegetables such as cabbage, spinach, beetroot, broccoli, lettuce, and other vegetables containing vitamins A and C, folate, and other nutrients benefit the brain and memory. Consuming at least two servings of these vegetables per week can help prevent Alzheimer’s and improve memory. Researchers have found that drinking six or more servings of these vegetables per week dramatically benefits the brain and memory. To increase the number of vegetable servings, in addition to eating them raw in salads, they can be added to soups and steamed dishes.

Spices, especially turmeric

Turmeric contains an effective active ingredient called “curcumin.” Studies have shown that this substance can be very helpful in preventing and treating various types of dementia, such as Alzheimer’s.

Consuming various spices, such as cinnamon and curry, can also effectively reduce the risk of Alzheimer’s.

Plant oils

Plant oils, especially olive oil: Liquid plant oils, especially olive oil, can help maintain the structure of brain cell membranes due to their healthy fats and vitamin E content. Olive oil also improves the process of “autophagy.” This process is related to the ability of brain cells to destroy brain lesions, which leads to the preservation of the integrity of nerve cell connections and better functioning of the brain, and therefore, can play an essential role in reducing the risk of Alzheimer’s.

During cooking, olive oil and other plant oils such as rapeseed, soybean, and corn can be a healthy substitute for butter, margarine, and fats.

Whole grains:

Whole grains such as brown rice, bulgur, barley, wheat germ, and bran bread are rich in fiber, protein, and B vitamins. The combination of compounds in whole grains gives the brain a better chance of performing. For this reason, their consumption is recommended to prevent Alzheimer’s.

Foods to avoid for Alzheimer’s (dementia)

Red meat

Although eating red meat is not completely prohibited in an anti-Alzheimer’s diet, research results show that limiting the consumption of red meat can be one of the most effective foods for Alzheimer’s disease. Therefore, it is recommended to consume white meats such as chicken and fish.

Margarine and butter

Removing industrial margarine and butter from the family’s diet and replacing them with natural butter and healthy fats is one of the useful measures that should be considered for brain activities and Alzheimer’s.

Cheese

Although conflicting results have been raised about the effect of cheese consumption on brain function, what has been proven is that overconsumption of cheese can be harmful, and this is more true for those who are susceptible to Alzheimer’s.

Sweets, sugar, and candy

We have all faced medical and health warnings about consuming sweets. These warnings apply to body fitness and cardiovascular health and have been recommended for brain health.

Fast food and fried foods

Nowadays, the harms of fast food and fried foods are not hidden from anyone. It has been proven that consuming these types of foods endangers brain health and has a negative effect on memory and cognitive function.

Salt

The use of salt in the diet of people with Alzheimer’s should be minimized as much as possible. Research shows that there is a significant relationship between diets containing high salt and the onset of Alzheimer’s disease.