Neuroprotective Foods

Dr. Anum Khalid and Dr. Elizabeth O’Mahony

Alzheimer’s disease is a progressive neurogenerative disease thought to be caused by a combination of genetic, environmental, and lifestyle factors including diet and nutrition. Can eating a specific food or following a particular diet help prevent or delay dementia caused by Alzheimer’s disease? Many studies suggest that what we eat affects the aging brain’s ability to think and remember. These findings have led to research on general eating patterns and whether they might make a difference.

Diet and Alzheimer’s Disease Risk

Changes in the brain can occur years before the first symptoms of Alzheimer's appear. These early brain changes suggest a possible window of opportunity to prevent or delay dementia symptoms. How could what we eat affect our brains? It’s possible that eating a certain diet affects biological mechanisms, such as oxidative stress and inflammation, that underlie Alzheimer’s. One diet that shows some promising evidence is the Mediterranean diet, which emphasizes fruits, vegetables, whole grains, legumes, fish, and other seafood; unsaturated fats such as olive oils; and low amounts of red meat, eggs, and sweets. Excellent foods to incorporate into a brain healthy diet include:

Leafy green vegetables, at least 6 servings/week. This includes kale, spinach, broccoli, collards and other greens all of which are packed with vitamins A and C and other nutrients.

Other vegetables, at least 1 serving/day. Any vegetables from tomatoes to peppers to carrots tossed together in a salad add a variety of flavour and nutrients to your diet. 

Nuts, 5 servings/week. Nuts, particularly walnuts contain healthy fats, fiber and antioxidants shown to improve brain health. They also help lower bad cholesterol and reduce the risk of heart disease.  

Berries, at least 2 servings/week. Blueberries especially are one of the more potent foods in terms of protecting the brain. 

Whole grains, at least 3 servings/day.

Fish, 1 serving/week. Eating fish such as salmon once a week helps to protect brain function.

Poultry, 2 servings/week. Poultry offers a great source of lean protein, offers a balance of brain-healthy compounds and is a good source of dietary choline and B6 and B12 which play important roles in cognition and provide neuroprotective benefits. 

Beans, 3 servings/week. If beans such as black beans, kidney beans and navy beans aren’t a regular part of your diet, they should be. High in fiber and protein, and low in calories and fat, they also help to keep your mind sharp.  

 Olive Oil. Olive oil beats out other forms of cooking oil and fats. Research has shown that people who use olive oil as their primary oil at home saw greater protection against cognitive decline. 

 Overall, the evidence suggests that following a Mediterranean style diet might help reduce the risk for Alzheimer’s dementia or slow cognitive decline. While scientists aren’t sure yet why the Mediterranean diet might help the brain, its effect on improving cardiovascular health might in turn reduce dementia risk. Two recent studies suggest that, as part of this diet, eating fish may be the strongest factor influencing higher cognitive function and slower cognitive decline. In contrast, the typical Western diet increases cardiovascular disease risk, possibly contributing to faster brain aging. In addition, the Mediterranean diet might increase specific nutrients that may protect the brain through anti-inflammatory and antioxidant properties. It may also inhibit beta-amyloid deposits, which are found in the brains of people with Alzheimer’s or improve cellular metabolism in ways that protect against the disease. While ongoing research continues to refine the relationship between diet and the onset and progression of Alzheimer’s disease, we know there is a definite impact of food choices have on cognitive function.