Alzheimer’s disease is the leading cause of dementia in the UK. It’s a complex, challenging, and devastating condition that causes a gradual decline in a person’s cognition, including memory and problem-solving skills.
While researchers race to understand this complex disease, recent studies have made some interesting discoveries about diet. Though much of the current research relies on animal studies, scientists have noted promising connections between certain foods and brain health.
Natural compounds found in everyday ingredients may help fight brain inflammation and prevent the accumulation of harmful proteins associated with Alzheimer’s disease.
While it’s important to note that no diet can guarantee the prevention or treatment of Alzheimer’s, the foods under investigation are nutritional powerhouses in their own right. And health experts generally agree that incorporating these ingredients into our daily meals could support both brain function and overall wellbeing.
Below are 10 foods that research suggests may help reduce the risk of Alzheimer’s disease, and the science behind their potential protective effects.
1. Cinnamon
Emerging as a bit of a wonder food, cinnamon has been studied extensively for its cognitive health benefits.
A meta-analysis of 40 cinnamon studies revealed that the spice may significantly improve learning and memory. Some in vitro studies (carried out outside the body) showed that when cinnamon or cinnamaldehyde was added to cells, markers of Alzheimer’s disease were reduced and cell health improved.
There’s also been great interest in cinnamon as a treatment for Alzheimer’s disease because of its anti-inflammatory, antioxidant, antibacterial, anti-anxiety, and antidepressant properties. However, further research is needed to confirm its clinical effectiveness.
Cinnamon can be sprinkled on hot chocolate or lattes, used in curries, and added to baked treats, such as bread and crumbles. The BBC Good Food website has plenty more ideas.
2. Mung bean
Mung beans have been linked to the prevention of Alzheimer’s disease for various reasons. The main one is that they contain 19 important compounds, including vitexin, sinapic acid, and ferulic acid, which can stop harmful protein tangles and plaques from forming. They can also reduce oxidative stress and inflammation, and promote the breakdown of old or abnormal cells.
Because Alzheimer’s disease is caused by a build-up of amyloid beta and tau proteins in the brain, researchers have suggested that mung beans may be useful in preventing and treating Alzheimer’s disease.
In one study, which concluded that green mung bean sprouts may have anti-Alzheimer’s potential, mice were fed mung bean sprouts, which seemed to improve their long and short-term memory.
Mung beans can be a great addition to a healthy diet and are often used in curries and stews. For cooking inspiration, check out these mung bean recipes from Cookpad.
3. Olive oil
A staple of the Mediterranean diet, olive oil is receiving mounting praise for its health benefits – including its role in brain health.
A study of extra virgin olive oil on lab-grown cells suggests that it might reduce the risk of Alzheimer’s disease. Researchers linked this outcome to a polyphenol (plant compound) in olive oil called oleuropein aglycone, which can prevent the buildup of harmful proteins.
Animal studies on the effects of polyphenols have also shown positive results. In one study, mice who regularly consumed olive oil had lower levels of the tau protein linked with Alzheimer’s disease. Another study revealed that consuming olive oil as part of the Mediterranean diet helped reduce cognitive impairment and the effects of ageing on the brain.
While more research is needed to confirm the effects of olive oil on Alzheimer’s development in humans, researchers feel that these results are promising. New 2024 research also suggests that olive oil could reduce the risk of dementia-related death. In a study of 92,383 adults observed over 28 years, those who consumed more olive oil had a 28% lower risk of dementia-related death, compared with those who never or rarely consumed olive oil, irrespective of diet quality.
To start adding olive oil to your diet, check out these 25 recipes that make olive oil the star it deserves to be from Bon Appetit.
4. Strawberries
Strawberries are delicious and rich in vitamin C and other antioxidants. However, research suggests they may also help to fend off Alzheimer’s disease.
One study found that a bioactive compound in strawberries called pelargonidin was linked with fewer tau tangles – which are associated with Alzheimer’s progression. One of the study’s authors, Pula Agarwal PhD, said, “While pelargonidins should be examined further for their role in maintaining brain health in older adults, this gives a simple change that anyone can make in their diet”.
Other research by a team of scientists in Cincinnati also noted the role of strawberries in preserving cognitive health. In their study, 37 overweight participants between 50 and 70 years old were divided into two groups. One was given a daily dose (24g) of freeze-dried strawberry powder and the other a placebo with a similar calorie count. The strawberry group saw notable improvements in memory, especially memory processing.
Strawberries make a great snack on their own but for some tasty recipe inspiration, check this page from BBC Good Food.
5. Green tea
Green tea is another contender when battling the build-up of tau proteins. Research shows that it can break apart and untangle tau protein chains before they spread between brain cells and cause cell death.
A specific molecule called epigallocatechin gallate (EGCG) is thought to do the untangling. However, the problem with EGCG as a treatment for Alzheimer’s disease on its own is that it can’t penetrate the brain easily. It also binds to other non-Alzheimer-related proteins, weakening its effect.
That said, adding a cup of green tea to your daily diet could benefit overall brain health and wellbeing.
6. Sunflower seeds
Sunflower seeds can make for a great healthy snack because of their impressive nutritional profile, but they also have a reputation for being brain-boosting.
This study showed that the memory of healthy young adults improved when they ate 50mg of sunflower seeds daily for two months, along with black mulberry fruit extract and pumpkin seeds. Other research has also revealed that countries with the highest consumption of sunflower seeds have a lower death rate from Alzheimer’s disease and dementia.
Researchers attribute these results to specific phytonutrients in sunflower seeds that are known to support brain health. Sunflower seeds are also packed with vitamin E, which helps the brain receive and use DHA, a type of omega-3 fatty acid needed for normal brain function.
If snacking on sunflower seeds isn’t for you or you’re just curious about other ways to use them, check out these sunflower seed recipes from BBC Good Food. Why not try bircher muesli, Nordic seed nut loaf, or squash and sweet potato quesadillas?
7. Eggs
Eggs are rich in a chemical called phosphatidylcholine, which is linked to brain health. As the name suggests, phosphatidylcholine contains choline, a key nutrient used to form the neurotransmitter acetylcholine.
Acetylcholine plays a key role in memory, learning, attention, arousal, and involuntary muscle movement. This can help to explain why eating eggs has been linked to improved brain function and a reduced risk of Alzheimer’s disease.
In one study of 1024 adults, eating at least one or two eggs a week revealed a significantly lower risk of Alzheimer’s disease. Another study of 337 Finnish men aged 40 to 60 who ate meat and dairy found that those with the highest dietary intake of phosphatidylcholine had a 28% lower risk of dementia (of which Alzheimer’s is the leading cause) than those with the lowest intake.
Because the highest concentration of choline is found in the yolk of an egg, health experts recommend including it when eating eggs. For some ideas of different ways to eat eggs, why not check out these 10 quick and easy egg recipes?
8. Green leafy vegetables
You probably aren’t surprised to see green leafy vegetables on the list, as they’re regularly praised for their health benefits. But, what’s sometimes lesser known is their potential positive impact on our brains.
Research has found that eating a daily serving of leafy greens is linked with a slower decline in memory and thinking skills. Between the group who ate the most vegetables and the group who ate the least, the difference in the rate of decline was equivalent to 11 years of ageing.
A further study of 581 people showed that those who regularly followed plant-based diets had lower amounts of (amyloid beta) protein buildup (a hallmark of Alzheimer’s disease) in their brains. In this group, those who ate seven or more weekly servings of weekly greens had less build-up than those who only ate one or two servings per week.
Although more research is needed to understand why this is, green leafy vegetables contain specific nutrients (folate, phylloquinone, nitrate, α-tocopherol, kaempferol, and lutein), which have been associated with a slower rate of cognitive decline.
Leafy greens – including kale, spinach, cabbage, and watercress – aren’t only packed with micronutrients and flavour but they’re also low in calories. For ways to use them, take a look at these 46 ways to get more leafy greens in your life from Taste of Home.
9. Carrots
Many of us associate carrots with being good for our eyesight because of their rich vitamin A content – but they also contain EGCG, the same brain-boosting compound found in green tea.
A study was carried out on mice with Alzheimer’s symptoms to see what impact EGCG and another compound known as FA or ferulic acid would have on their cognitive abilities. The mice ate a special diet containing EGCG and/or FA for three months, after which they were tested. One test saw them being released into a Y-shaped maze. It was expected that healthy mice would explore both arms of the maze in sequence – rather than by chance alone – looking for food and an escape route.
After three months on a special diet, the Alzheimer’s mice did just as well at navigating the maze as the healthy mice in the control group. Scientists believe that this result is because EGCG and FA prevented the formation and build-up of amyloid beta proteins that gum up Alzheimer’s patients’ brains.
Though the research directly linking carrots to Alzheimer’s is limited, adding more carrots to your diet could benefit you in various ways because of their rich nutritional content. Check out these 50 carrot recipes from Olive Magazine for more ideas on how to use them.
10. Oily fish
Oily fish is a staple of many health food articles – and for good reason. Fish like salmon, mackerel, and sardines are some of the richest sources of omega-3 fatty acids, which play an essential role in various aspects of health, including brain health.
Several studies have linked higher levels of omega-3s with decreased cognitive decline, including suggestions for use in the treatment and prevention of Alzheimer’s disease.
Scientists attribute the brain-boosting abilities of omega-3 fatty acids to DHA and EPA in particular. DHA acts as a building block for brain cells, supports learning and memory, and helps brain cells communicate better with each other. Meanwhile, EPA reduces brain inflammation and works with DHA to support overall brain health.
To start including more oily fish in your diet, check out these oily fish recipes from BBC Good Food.
Final thoughts…
While Alzheimer’s disease remains one of our greatest medical challenges, research into dietary approaches offers a glimmer of hope. Although current studies on food’s role in preventing or managing Alzheimer’s are preliminary and largely based on animal research, they point to interesting possibilities.
The foods highlighted here are rich in natural compounds that may help combat brain inflammation and protein accumulation – two key factors in Alzheimer’s progression. Although we can’t claim these foods will prevent or treat the disease, incorporating them into a balanced diet can be a sensible approach that supports both brain and overall health.
As research continues, our understanding of the relationship between diet and Alzheimer’s will likely deepen, potentially opening new avenues for the prevention and management of this devastating condition. In the meantime, focusing on a nutrient-rich diet remains a practical step anyone can take toward better health.
For further reading, you might find our articles, 10 ways to beat brain fog and 11 free online puzzles and games to tease your brain, helpful.
What steps do you take to improve your brain health? Are there any other foods that you think are worth noting? We’d love to hear from you in the comments below.
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