Eating a brain-healthy diet can help reduce the risk of Alzheimer’s disease. The best approach is to follow the MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay), which combines elements of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). Here’s what to focus on:
Best Foods for Brain Health
1. Leafy Green Vegetables
Spinach, kale, collard greens, and broccoli
Rich in folate, vitamin K, and antioxidants that slow cognitive decline
2. Berries
Blueberries, strawberries, and blackberries
Contain flavonoids that improve memory and protect brain cells
3. Fatty Fish
Salmon, sardines, mackerel, and trout
High in omega-3 fatty acids (DHA & EPA), which reduce inflammation and improve brain function
4. Nuts & Seeds
Almonds, walnuts, flaxseeds, and chia seeds
Walnuts are especially beneficial due to their high omega-3 and polyphenol content
5. Whole Grains
Oats, quinoa, brown rice, and whole wheat
Provide steady energy for brain function and contain fiber for gut health
6. Olive Oil
Extra virgin olive oil contains polyphenols and anti-inflammatory compounds that protect the brain
7. Beans & Legumes
Lentils, chickpeas, and black beans
Rich in fiber, protein, and B vitamins that support cognitive function
8. Dark Chocolate
Contains flavonoids and antioxidants that improve blood flow to the brain
9. Eggs
Excellent source of choline, which supports memory and brain function
10. Yogurt & Fermented Foods
Kimchi, sauerkraut, kefir, and miso
Improve gut health, which is linked to better brain function
Foods to Limit or Avoid
Highly processed foods (fast food, chips, packaged snacks)
Refined sugars (sodas, pastries, white bread)
Trans fats & hydrogenated oils (fried foods, margarine)
Red meat in excess (limit to small portions)
Excessive alcohol (moderate consumption of red wine is fine)
