Can food really help you in preventing Alzheimer’s?

For decades, doctors have been saying that what you eat affects the health and functionality of your heart. Today, there is more and more evidence showing that the same is true about the health and functionality of your brain. Research done at the Rush University Medical Center tested a diet plan the researchers created and named it the MIND diet may reduce the risks of Alzheimer’s for individuals by 53%. The study showed that even patients who did not follow the diet perfectly but at least followed 60% of it reduced their risk of Alzheimer’s disease by a third. Diet is one of the many factors that play a huge role into who gets a disease and who does not. While genetics, smoking, alcohol intake and exercises all play a role, diet is the most critical factor, and it needs to be taken seriously.

Another study published in the Alzheimer’s and Dementia journal studied 900 people between the age of 58-98. The participants underwent numerous neurological tests and filled out a food questionnaire. The study found that patients who closely followed the MIND diet had cognitive functions of people who were eight years younger. So to answer the question, can foods help you prevent Alzheimer’s? Yes, they can!

The MIND diet combines certain elements from diets that have been proven to work. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. This diet, however, differs from those two in a few ways that are significant and have been proven to be more effective in reducing the risks of Alzheimer’s disease.

Leafy vegetables

MINd recommends that each person should serve themselves adequately with green leafy vegetables such as spinach, kale, and broccoli. The study found that these vegetables contain high levels of vitamin and C amongst other nutrients needed for a healthier brain. If you do not want to eat them daily, at least two servings a day will provide great brain benefits.

The study recommends that you consume a salad and at least one other type of vegetable, leafy or not, daily to enhance your brain’s health.


According to the MIND diet, nuts are incredibly important in brain health. They contain healthy fiber, fats, and antioxidants that help to lower bad cholesterol. In turn, you reduce your risks of getting heart diseases. Other than that, they contribute to keeping your brain and body active throughout the day and thus reducing the risks of Alzheimer’s disease. Researchers recommend that you eat nuts at least five times each week.


These might be the only fruit that the diet recommends strongly. According to the scientists, blueberries have one of the most important proponents that are needed to protect your brain. When looking at the effect of food on cognitive health, berries have shown significant changes in the way people behave if the eat them twice a week.  If you want to reduce the risks of Alzheimer’s disease in the long term, you need to ensure that you eat all types of berries regularly.


Whether you love them or not, you cannot do away with beans from your diet. Many researchers will tell you that these have high fiber and proteins level. If you are on a weight loss diet, these are great because they have low-calorie levels.  They also have certain nutrients and vitamins that are critical for your brain’s health. If you are looking to have better cognitive health when you are older, you need to ensure that you include beans in your diet at least three times a week.

Whole grains

Unlike processed grains, these are packed with nutrients that are critical for your brain to function properly. They do not contain chemicals or preservative and are therefore also beneficial in reducing the risk of certain types of cancers. In relation to reducing the Alzheimer’s risks, these are what you need. In fact, the MIND diet deems them as crucial. One should ensure they get an adequate serving of whole grains at least three meals a day.


Both the Mediterranean diet and the MIND diet recommend that you take fish regularly.  Fish contains omega three fats that are great for your brain’s health. Care homes in Maidstone will usually recommend that you eat fish at least twice a week to keep your brain sharp and healthy. Unlike the Mediterranean diet, however, MIND does not recommend you eat fish every day. According to the researchers, twice a week is enough to keep your brain healthy and working.


Achieving optimum brain health is not rocket science. It mainly depends on what you choose to eat and how often you stick to a healthy diet. You are what you eat, and your heart, skin and brain health will show if you have been eating healthy foods with the required nutrition.

About the author

John Smith

John Smith is interested in writing about health and fitness related issues. He's a firm believer in supplementing your diet with vitamins and minerals.

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