What Foods Can Prevent Alzheimer’s And Dementia?
Image Credit: Foods To Prevent Alzheimer’s And Dementia

The human brain is the control hub for the human nervous system. The brain is energy-hungry and uses one-fifth of all the blood pumped by your heart - so food and drink are essential for proper functioning. These early brain changes can help to prevent or delay dementia symptoms. Unlike other risk factors for Alzheimer’s that cannot be changed (age and genetics), one can control lifestyles such as diet, exercise and cognitive training. 

5 foods to prevent dementia and Alzheimer’s 

  1. Complex carbohydrates (like wholegrain bread, pasta and rice) release energy slowly and help the brain function stably. 
  2. Some nutrients act as a brain booster, such as essential fatty acids (EFAs) omega – 3, omega – 6, vitamin B- complex, vitamin C, amino acid etc. 
  3. Eat more fruits and vegetables (packed with antioxidants, substances that protect your brain cells from damage). It attacks oxidative damage or inflammation, protects nerve cells, or influence other biological processes involved in Alzheimer’s. 
  4. Foods like blueberries, leafy greens, and curcumin (found in the spice turmeric) have anti-inflammatory, antioxidant or other properties and are thought to protect the brain. 
  5. Plant sources include seeds, especially flaxseeds, soya beans, pumpkin seeds, nuts- especially walnuts and their oils). 


A variation of the Mediterranean diet called MIND (Mediterranean–DASH Intervention for Neurodegenerative Delay) incorporates the DASH (Dietary Approaches to Stop Hypertension) diet, lowers high blood pressure, and is a risk factor for Alzheimer’s’s disease and focuses on plant-based foods for dementia prevention. It limits red meat, sweets, cheese, butter/margarine and fast/fried food and encourages healthy food groups. 

In a nutshell –

  • Eat more oily fish – as a rich source of omega-3, and it is perfect for the brain. Avoid processed foods. 
  • Include more tomatoes, flax seeds, pumpkin, berries (such as strawberries, blueberries, blackberries, acai berries, spinach, beetroot and beans.) 
  • Use olive oils for cooking.

(Inputs by Ms Deepti Khatuja, Clinical Nutrition and Dietetics, Fortis Memorial Research Institute)