How to reduce the risk of Alzheimer’s with diet?

Alzheimer’s disease is characterized by degeneration of the brain cells that produces memory loss, memory loss can become adverse and affect everyday life activities, people with Alzheimer’s have disoriented thinking and experience with loss of concentration. Alzheimer’s generally affects people after the age of 65 and may intensify with age, symptoms become severe by the age 80, it can destroy speech, coordination, cause sleep deprivation and mood swings. Although research is going on to find the best possible treatment for Alzheimer’s, and finding out the exact causes, by altering your diet and modifying lifestyle you could delay or prevent Alzheimer’s to an extent.

Plant-based and animal sources of Omega-3 acids

Researchers say that by eating the right diet one can reduce the risk of getting Alzheimer’s up to 40%, so why not add foods that are good for brain and prevent degeneration of the brain cells, start off by being more active, exercise supplies oxygenated blood to every part of the body, including the brain. Interestingly, what you eat for your heart is beneficial for your brain, too. Omega-3 fatty acids are known to fight inflammation in the body, chronic inflammation is linked to Alzheimer’s and many other diseases, you can reduce it by taking omega-3 fatty acids.


Richest source of omega-3 fatty acids are undoubtedly fatty fish like salmon, sardines and tuna, but if you have to reduce your fish intake, or you worry about the toxic contaminants in the fish, such as mercury, there are plant based sources of omega-3, as well, such as walnuts, flax seed and olive oil. Foods rich in antioxidants are known to prevent cognitive decline, antioxidants fight off free radicals in the body that cause cellular damage. Vitamin C is a highly potent antioxidant found in broccoli, carrots, bell peppers, berries, oranges and many other fruits. Antioxidant Vitamin E rich foods are almonds, hazelnuts, olive oil and fish.


There are many foods naturally rich in vitamin C and E, so taking supplements for these vitamins is generally not required. Research indicates Green tea consumption helps in lowering the risk of Alzheimer’s due to flavonoids in it, these “polyphenols” are also found in apples, pomegranates, blueberries, cabbage, garlic, kale, tomatoes, onions and peas. Spice Turmeric contains a potent antioxidant, curcumin, this compound is anti-inflammatory and studies suggest this compound prevents the amyloid protein in the brain from forming plaques thus delaying Alzheimer’s.

Folate in dark leafy green vegetables can help in preventing cognitive decline, so by including these foods into your diet, one can prevent or delay Alzheimer’s.