Brain-Boosting Foods to Reduce Alzheimer’s Risk

by Dr. Nick Zyrowski May 25, 2023

You know what a terrible illness this is and how desperate loved ones can be to help those who deal with it every day. For years, most of us have been told that Alzheimer’s runs in families and if you’re doomed to get it you will. Some people even refer to it as an old person’s disease. We now know that’s not always true. Instead of waiting until later in life to tackle the problem, you must start making brain-healthy choices now. We’ll show you how in this article about brain-boosting foods to reduce Alzheimer’s risk.

Diet and Alzheimer’s risk

Since doctors believe Alzheimer’s can start formulating in your brain when you’re in your thirties, it’s critical you know how to decrease the risk today. That might be a frightening thought, but we want you to know that you can take control of your health and make vast improvements that will help you prevent this and many other health issues.

One of the most beneficial ways to reduce your risk of Alzheimer’s disease is to eat a low-carb or Mediterranean diet. Your brain uses ketones to meet much of its fuel needs. Ketones get created from your liver when fatty acids are present. Your brain also needs other nutrients, like flavonoids and antioxidants. So, what are some of the foods you should include in your brain-boosting diet?

Fatty fish

It’s often said that fish is brain food. It turns out there’s a lot of truth to that. Evidence suggests that eating fish can reduce the risk of dementia. Many functional health specialists feel the omega-3 fatty acids in fish like tuna, mackerel, sardines, and salmon keep your brain cells filled with the high levels needed for cognitive function. Omega-3 fatty acids also protect cells from oxidative stress, which can contribute to the development of Alzheimer’s disease. (2) The problem is that many people don’t eat enough fish because they don’t enjoy the taste. If that’s the case, you can take a quality omega-3 supplement. Do your research and be sure you get a pure product that doesn’t contain heavy metals and toxins.


Some health influencers may tell you to stay away from meat, but meat contains iron, zinc, and vitamin b12, along with fatty acids. There is a big push for plant-based diets lately, but you’d have to eat a massive amount of plants to get the same nutrients as you would from one steak. Deficiencies in the micronutrients found in meat have been linked to brain-related issues, including autism, depression, and dementia.

Fruits and veggies

If your mom told you to eat your veggies, she was onto something. Studies show that foods with high levels of carotenoids may be associated with better brain health. Carotenoids are the pigments that give some fruits and veggies their red and orange colors. (3) Some of these foods are sweet potatoes, squash, bell peppers, papaya, and leafy greens. If you’re short on time, you can use a fruits and greens powder to help supplement your needs. There are a lot of products out there loaded with sugar and chemicals you don’t need, so make sure you purchase a healthy product that will be beneficial.


Berries are loaded with antioxidants and flavonoids. Both of these nutrients can help prevent cell damage and stop the progression of brain damage from free radicals. Foods like raspberries, blackberries, and blueberries contain flavonoids and are excellent for your brain health. If you’re watching your sugar intake, berries are lower in sugar than other fruits. Nuts and seeds Nuts and seeds contain omega-3 fatty acids and antioxidants. You’ll also get other nutrients like magnesium, zinc, vitamin E, and B vitamins that all contribute to reducing age-related cognitive decline. (4) Look for pecans, walnuts, cashews, and almonds to get these powerful nutrients. In studies, women over 70 who eat five or more servings of nuts per week have significantly better brain health than women who do not eat nuts.

Olive oil

People who eat a Mediterranean diet typically consume large amounts of olive oil. Researchers have now realized that extra-virgin olive oil protects against cognitive decline. It can protect your memory and learning ability and reduce the buildup of proteins in the brain. These specific proteins are markers for Alzheimer’s disease. (5) Additionally, studies further show that higher olive oil consumption is associated with a lower total mortality risk. Olive oil not only reduces brain inflammation but also activates autophagy, the process that breaks down and cleans out toxins from your cells.

Foods to avoid

As supplements and foods can improve your brain health, some foods will deplete it. You should steer clear of sugar and processed foods. These are highly inflammatory and can contribute to all kinds of brain issues. You also want to decrease alcohol consumption. If you want to enjoy a drink now and then, that’s more doable than drinking every night. Alcohol has damaging effects on your brain and should be avoided in large quantities. (6)


No age is too old to begin an exercise routine. Movement is shown to help reduce the risk of dementia. You don’t have to join a gym or buy any expensive equipment. Take a thirty-minute walk several times a week and then increase your intensity and duration as you’re able. Yoga is great for mental and physical health. It helps with stress management, which will positively affect your memory and cognition. (7)

Don’t neglect mental exercise, too. Working puzzles and reading can help keep your mind active. Staying mentally challenged will continue to keep your brain healthy and resistant to aging processes.

Additional supplements

There are some memory-specific nutrients you want to include in your daily vitamin routine. Creating a balanced diet helps keep your brain health at the forefront, but it’s hard to get all the nutrients you need. In addition to omega-3 fatty acids, you may consider adding CoQ10, alpha lipoic acid, Ginkgo biloba, and vitamin b12 to your health regimen. (8)

Alzheimer’s prevention

Remember, your brain is an organ made from flesh and blood. It needs proper fuels to function. You can build a better memory and reduce your chances of Alzheimer’s disease. A healthy diet is critical for your brain. If you start incorporating these brain-boosting foods today, you’ll decrease your risk of developing Alzheimer’s later in life. Too many people put off taking care of themselves until it’s too late. We know that genuine wellness only comes naturally, and a large part revolves around what you put into your body. Contact us today for more information about brain health and Alzheimer’s prevention through holistic healthcare.

References :'s,to%20change%20is%20increasing%20age.,itself%20is%20behind%20this%20benefit.,such%20as%20spinach%20and%20kale.,quickly%20resolve%20when%20drinking%20stops.

Dr. Nick Zyrowski
Dr. Nick Zyrowski

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