3 Foods To Buy Every Week To Lower Your Dementia Risk

Everything we consume impacts the body for better or for worse, including the brain. Fortunately, there are literally hundreds, if not thousands, of foods that are beneficial for brain health. Many of these foods are part of the MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.

The MIND diet was created with dementia prevention in mind. While it’s certainly a positive that the MIND diet, and eating for brain health generally, includes so many foods, it’s also helpful to have a starting point. After all, the longest-lasting dietary changes are typically made in increments, not all at once. With this in, er, mind, we asked registered dietitians which three foods they recommend people start integrating into their diet to support brain health because they are so impactful. 

General Tips for Lowering Dementia Risk Through Diet

“What we eat is one very important tool in our toolbox when it comes to reducing the risk of dementia,” says Laura Ali, RD, a registered dietitian and culinary nutritionist. As evidence, Ali highlights a scientific study showing that following the MIND diet has been shown to cut dementia risk in half.Registered dietitian and In Good Health president Serena Benali, RD, agrees that food can be a powerful tool in dementia prevention. “Although we cannot alter our genes or age, we can reduce inflammation and oxidative stress, support vascular health and maintain metabolic balance through our food choices, which lowers the risk of dementia,” she says.

“Brain autopsy research from the National Institute on Aging also showed that older adults who ate these dietary patterns consistently had fewer Alzheimer’s-related changes, even into their 90s,” Benali says.

While maintaining a brain-healthy diet is not a guarantee that you won’t get Alzheimer’s, Benali emphasizes that it’s one of the most powerful tools there is, especially when combined with regular physical activity, meaningful social connection and effective stress management.

In terms of some general tips for lowering dementia risk through diet, Ali says to prioritize vegetables and fruit as well as foods with brain-healthy omega-3s, such as seafood, nuts, seeds, eggs and edamame.  

Benali says that keeping blood glucose in a healthy, stable range during midlife is linked to a lower risk of dementia later on, according to scientific research. “Practical strategies include building each meal around fiber-rich carbohydrates, lean protein and healthy fats, spacing meals at regular intervals to avoid sharp spikes and crashes and limiting highly processed foods that are often high in refined starches and added sugars,” she explains.

3 Foods To Buy Every Week To Lower Your Risk of Dementia

With all this in mind, what foods do the dietitians recommend starting with when integrating more brain-supporting foods into your diet? Below are the three they say make the most impact.

1. Berries 

Satisfy your cravings for sweets while lowering your dementia risk by snacking on berries. “Berries are rich in flavonoids, a compound found in plants that has antioxidant properties. The flavonoids are thought to protect the signaling pathways in the brain, which protects memory and the ability to perform daily activities. Research has shown that people who eat more berries have improved memory and better cognitive function,” Ali says, adding that she recommends eating them three to four times a week.

Benali also recommends eating berries regularly, explaining, “Regular berry eaters have shown better memory and a slower rate of cognitive decline in several human studies.”

2. Seafood

“All types of seafood, but especially those with higher amounts of omega-3 fatty acids like salmon, sardines, trout and tuna, are important to include at least once a week,” Ali says. Benali adds that eating sardines regularly can be especially beneficial, explaining, “This cold-water fish is packed with DHA-rich omega-3 fats, the very lipids that make up our brain cell membranes. Adequate DHA helps brain cells communicate efficiently and may calm neuroinflammation. Because marine sources already contain DHA, they are more readily used by the body than plant-based ALA sources.”

According to Ali, people who eat seafood regularly have a lower risk of heart disease, and there is also evidence that the omega-3s may help reduce the formation of amyloid protein clusters in the brain. “Those clusters block the flow of communication in your brain and contribute to the death of healthy brain cells, which leads to dementia,” she explains.

3. Leafy greens

The beauty of leafy greens is that they can be integrated into countless meals; they’re one of the most versatile brain-healthy foods you can buy. “Leafy greens are one of the key foods found to help reduce the risk of dementia. A study in the Journal of Neurology found that people who ate more leafy green vegetables like kale, spinach and arugula had significantly less plaque buildup in their brains than those who ate less,” Ali says.

While berries, seafood and leafy greens are great foods to start integrating into your diet if you want to lower your risk of dementia, Benali says that eating a variety of nutrient-rich foods is key. “Aim for 30 or more different plant-based foods each week—yes, 30! Fruits, vegetables, legumes, whole grains, nuts, seeds and herbs all count. A diverse intake feeds a broader range of gut microbes, and emerging evidence shows that a richer gut microbiome is associated with better cognitive resilience. Simple ways to begin include rotating your produce, sprinkling mixed seeds and experimenting with new vegetables each week,” she says.

By prioritizing foods that support brain health in your diet, you’re taking a major step in preserving your memory both now and in the future. Don’t underestimate the power of what you eat!