6 Foods That Protect You Against Alzheimer's

What if the secret to a sharper mind and a stronger memory was right on your plate? Emerging research in neuro-nutrition reveals that certain foods can enhance cognitive function, protect against mental decline, and even boost brain size. From antioxidant-rich fruits to healthy fats, the choices we make at mealtime could hold the key to long-term brain health. But which foods should you be eating to fuel your mind? The answer might surprise you.

Key Takeaways

• Healthy Fats Boost Brain Power – Foods rich in healthy fats, like olive oil and nuts, have been shown to enhance memory and cognitive function, even in later years.

• Antioxidant-Rich Foods Protect the Brain– Citrus fruits, berries, and dark chocolate contain powerful antioxidants and flavonoids that can improve brain function and delay mental decline.

• Fish Enhances Brain Size and Memory – Eating baked or broiled fish at least once a week is linked to increased brain volume and a reduced risk of Alzheimer’s disease.

Neuro-Nutrition: The Secret to Unlocking a Healthier Mind

The role of diet in brain health has grown to such an extent that it even has its own name – neuro-nutrition. And no wonder: there’s strong evidence that some foods are especially good for cognitive functioning and memory.

Olive Oil and Nuts:

A study found that a Mediterranean diet supplemented with either 33 ounces of extra virgin olive oil or 7 ounces of a mixture of walnuts, hazelnuts, and almonds per week for four years could improve memory and thinking ability in 334 men and women in their 60s.

Dr. Emilio Ros, who led the study, said: “You can delay the onset of age-related mental decline with a healthy diet rich in foods with a high antioxidant power, such as extra virgin olive oil and nuts. “Because the average age of participants was 67 when the trial began, one can say that it is never too late to change your diet to maintain or even improve brain function.”

Senior clinical nutritionist Samantha Heller from New York Medical Center agrees, “Healthy fats from foods like nuts and olive oil play crucial roles in brain function and health.”

Citrus Fruit: 

These are high in antioxidants and contain the highest concentration of flavanones – a subclass of flavonoids. They protect brain areas concerned with cognitive ability.

Data from the Nurses’ Health Study, which involved 69,622 participants over 14 years, found those who consumed the most citrus fruit (mainly oranges and orange juice) had a 19% reduced risk of ischemic stroke, in which blood supply to the brain is blocked.

Victor Marchione, M.D., calls citrus fruit “the new brain food,” and urges you to “add some citrus fruits to your diet to get some brain protection.”

Fish:

A study showed that healthy people past the age of 65 who eat baked or broiled fish at least once a week have bigger brains. According to this article, the fish can be virtually any kind; it doesn’t have to be “oily” fish such as salmon. The participants had 14% more gray matter in areas associated with memory and four percent more in areas associated with cognition.

Lead author Dr. Cyrus Raji said: “If you eat fish just once a week, your hippocampus—the big memory and learning center—is 14% larger than in people who don’t eat fish that frequently. “If you have a stronger hippocampus, your risk of Alzheimer’s is going to go down. “In the orbital frontal cortex, which controls executive function, it’s a solid 4%. I don’t know of any drug or supplement that’s been shown to do that.” Oxford University professor of physiology John Stein agrees, “Eating at least one portion of fish a week can delay the onset of Alzheimer’s by ten years.”

Chocolate:

Several studies have shown that compounds called flavanols in chocolate can increase cerebral blood flow, protect and help neurons grow, improve memory, and increase mental sharpness. They also have strong antioxidant and anti-inflammatory properties. 

Beatrice Golomb, Associate Professor at the University of California who has published research on chocolate, says it is “rich in plant-based phytonutrients that have a range of health effects. It has many important antioxidants, as well as having a lot of other neuroactive properties.”

Dark chocolate is richer in these phytonutrients and so will offer the most benefits. Milk chocolate is merely dark chocolate diluted with other substances of little nutritional value, mainly milk and sugar.

Berries:

A rich source of antioxidants and anti-inflammatories, berries also contain compounds called anthocyanins which are another type of flavonoid. Together with flavanols, these are among the most important nutrients when it comes to brain health. Researchers have found anthocyanins can cross the blood-brain barrier and enter the hippocampus to improve learning and memory and stall age-related mental decline. Scientists at the University of Cincinnati who carried out research into blueberries said that “consistent supplementation with blueberries may offer an approach to forestall or mitigate neurodegeneration.”

If you want to do even more for your cognition, also consider going all-out with the Mediterranean diet. The evidence to date is that it’s highly protective of brain health (cardiovascular health as well). As you may remember, this eating plan is rich in unsaturated fats (especially olive oil), vitamins and minerals, antioxidants, polyphenols, certain spices, and red wine.

Summary

The emerging field of neuro-nutrition highlights the powerful connection between diet and brain health. Research indicates that consuming certain foods can enhance memory, and cognition, and even protect against age-related mental decline. Olive oil and nuts, rich in antioxidants, have been shown to improve thinking ability. Citrus fruits provide flavonoids that safeguard the brain from strokes. Fish consumption has been linked to increased brain volume, while dark chocolate and berries offer potent antioxidants that support learning and memory. Adopting a Mediterranean diet, abundant in these brain-boosting foods, maybe the key to long-term cognitive well-being.

Frequently Asked Questions

What is neuro-nutrition?

Neuro-nutrition is the study of how diet impacts brain health, memory, and cognitive function.

How does olive oil benefit the brain?

Extra virgin olive oil is rich in antioxidants that help delay mental decline and support cognitive function.

Can eating fish really prevent Alzheimer’s disease?

Studies suggest that consuming fish weekly is associated with increased brain volume and a lower risk of Alzheimer’s.

Which type of chocolate is best for brain health?

Dark chocolate contains flavanols that boost blood flow to the brain, improving memory and mental sharpness.

How can I incorporate more brain-boosting foods into my diet?

Follow a Mediterranean diet rich in healthy fats, antioxidants, and flavonoids by eating nuts, olive oil, citrus fruits, fish, dark chocolate, and berries regularly.