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10 Foods That Can Decrease Risk Of Alzheimer's & Dementia

Author:

Hayley Hobson

Medical reviewer:

Bindiya Gandhi, M.D.

November 14, 2019

By Hayley Hobson

mbg Contributor

Hayley Hobson is an author, speaker, and entrepreneur, based in Boulder, Colorado. She is the author of Hayley Hobson's Hip Guide To Creating A Sexy And Abundant Life, the host of The Whole You podcast, and is also a doTERRA Certified Oil Double Presidential Diamond.

Medical review by

Bindiya Gandhi, M.D.

Physician

Dr. Bindiya Gandhi is an American Board Family Medicine–certified physician who completed her family medicine training at Georgia Regents University/Medical College of Georgia.

November 14, 2019

When I was 14 years old, my grandfather died of Alzheimer’s disease. I remember the years leading up to his death and how quickly his mind wore away.

I’d accompany my father to the hospital and be shocked to watch my grandfather drinking imaginary tea from an imaginary tea cup, talking to himself, and not recognizing his son at all. I don’t have many memories from my childhood but these are definitely some of the worst.

Alzheimer’s and dementia are some of the scariest and most emotionally-triggering degenerative diseases. If you have a family history of one of these diseases or are worried about what they may do to you as you age, one of the first things you can do is modify your diet.

Here are 10 foods you should add into your diet that can help improve your mind:

1. Leafy greens

Some ideas: kale, spinach, collard and mustard greens. These foods are high in folate and B9, which improve cognition and reduce depression.

2. Cruciferous vegetables

Broccoli, cauliflower, bok choy, brussels sprouts and kale contain folate and have carotenoids that lower homo-cysteine (an amino acid linked with cognitive impairment).

3. Beans and legumes

These foods contain more folate, iron, magnesium and potassium that can help with general body function and neuron firing. They also contain choline, a B vitamin that boosts acetylcholine (a neuro transmitter critical for brain function).

4. Whole grains

Good bets include quinoa, kamut and gluten-free oats (not bread and cereal).

5. Berries and cherries

These fruits contain anthocyanin that protects the brain from further damage caused by free radicals. They also have anti-inflammatory properties and contain antioxidants and lots of vitamin C and E.

6. Pumpkin, squash, asparagus, tomatoes, carrots and beets

These vegetables, if not overcooked, contain vitamin A, folate and iron that help with cognition.

7. Omega 3s

People whose diets contain daily omega 3s have been shown to have 26% less risk of having brain lesions that cause dementia compared with those who do not. These fatty acids help the brain to stay in top shape. You can get your omega fatty acids from fish, flax seeds, olive oil (not safflower) or by taking a good quality omega 3 supplement.

8. Almonds, cashews, walnuts, hazelnuts, peanuts and pecans

All of these nuts contain omega-3s and omega-6s, vitamin E, folate, vitamin B6 and magnesium.

9. Sunflower seeds and pumpkin seeds.

These seeds contain zinc, choline and vitamin E.

10. Cinnamon, sage, tumeric and cumin.

Theses spices can all help to break up brain plaque and reduce inflammation of the brain which can cause memory issues. In addition to eating the foods listed above, you’ll want to decrease the risk of illnesses that can make your brain age such as obesity, heart disease, diabetes and hypertension. Besides decreasing inflammation, these spices also help control blood glucose, which is important for Alzheimer’s.

Other things to avoid are the toxins in your food, water, soil and environment, unnecessary stress, caffeine, drugs, alcohol and sugar.

Encourage healthy decisions, conscientiousness, positive peer groups, a clean environment, exercise, maintaining a healthy weight, 8 hours of sleep, stress management and gratitude.