Food as Medicine: Eating to Prevent Dementia
What’s on your plate today could shape your memory tomorrow.
What you eat directly influences your brain health. Diets rich in vegetables, fruits, whole grains, nuts, beans, and fish supply the antioxidants and omega-3s that fight inflammation and protect brain cells. The MIND diet (a hybrid of the Mediterranean and DASH diets) has been specifically linked to lower dementia risk. A study found that individuals who closely followed the MIND diet had a 53% reduced risk of Alzheimer’s disease (Morris et al., Alzheimer’s & Dementia, 2015).
Foods that nourish the brain include: leafy greens (spinach, kale), berries, fatty fish (salmon, sardines), nuts, olive oil, and legumes. On the other hand, diets heavy in processed foods, sugars, and trans fats are linked to higher dementia rates.
It’s not about perfection but consistent habits. Every healthy choice is an investment in your brain’s future.
Action Step: Add one brain-boosting food to your plate today—swap chips for blueberries, or cook with olive oil instead of butter.