Doctor lists five foods that can 'prevent Alzheimer's' by 'slowing brain decline'

A doctor has revealed the top five foods we should all be eating to stave off Alzheimer’s disease and boost brain health.

As the prevalence of Alzheimer’s disease continues to rise, particularly among those with type 2 diabetes, it's crucial to understand how our diet can play a significant role in brain health.

Recent findings from researchers at Case Western Reserve University suggest that the anti-diabetes medication semaglutide may lower Alzheimer’s disease risk. However, a proactive approach that includes a healthy diet is equally important.

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Professor Franklin Joseph of Dr Frank's Weight Loss Clinic emphasises and said: “While medications can play a critical role in managing health, the foods we eat every day can either support or undermine our cognitive function.”

Here are the top five foods to consider incorporating into your diet to help stave off Alzheimer’s disease:

Fatty fish

Rich in omega-3 fatty acids, particularly EPA and DHA, fatty fish such as salmon, mackerel, and sardines are known for their anti-inflammatory properties and their positive impact on brain health. The omega-3s found in these fish are vital for maintaining the structure of brain cells, making them a delicious way to protect your memory.

“Including fatty fish in your diet at least twice a week can significantly benefit brain function, making it a cornerstone of cognitive health,” Prof Joseph said.

Leafy greens

Vegetables like kale, spinach and collard greens are packed with vitamins K, C, and E, along with antioxidants that combat oxidative stress and inflammation in the brain. These nutrients help neutralise free radicals, which can contribute to neurodegeneration. Adding leafy greens to your salads, smoothies, or as side dishes can provide a powerhouse of health benefits.

“Leafy greens are often overlooked, but they are crucial for brain health,” Prof Joseph said. “Their high vitamin content can play a key role in slowing cognitive decline.”

Berries

Berries, particularly blueberries and strawberries, are loaded with flavonoids that enhance communication between brain cells and improve memory. The flavonoids found in these fruits are linked to a lower risk of cognitive decline, making them a sweet and simple way to support your brain health.

“Berries are not just tasty, they are a superfood for the brain,” Prof Joseph added. “Incorporating them into your diet can have a lasting impact on cognitive function.”

Nuts and seeds

Nuts, especially walnuts, and seeds like flax seeds and chia seeds are rich in healthy fats, vitamin E and other nutrients that promote cognitive function. These snacks not only provide a substantial boost to brain health but also protect neurons from damage. A handful a day can go a long way in supporting your cognitive well-being.

“Nuts and seeds are fantastic brain boosters,” Prof Joseph said. “Their nutrient profile can help shield the brain from age-related decline.”

Whole grains

Whole grains such as oatmeal, brown rice and quinoa are excellent sources of fibre and nutrients. They help regulate blood sugar levels, providing a steady source of energy for the brain. Stabilising blood sugar is especially beneficial for individuals with type 2 diabetes, reducing the risk of cognitive impairment.

“Whole grains are vital for maintaining stable energy levels, which is crucial for brain health,” Prof Joseph explained. “Making them a staple in your diet can contribute to better cognitive outcomes.”

Recent research has highlighted a strong connection between type 2 diabetes and an increased risk of Alzheimer’s disease, primarily due to common underlying factors such as obesity and heart disease. With semaglutide showing promise in reducing this risk, adopting a healthy lifestyle, including a nutrient-rich diet, becomes even more essential.

Prof Joseph added: “While medication like semaglutide represents new opportunities for reducing Alzheimer’s risk, a balanced diet rich in these five foods can be a cornerstone of prevention.

"Sustainable lifestyle changes that support both physical and cognitive health are vital for long-term well-being.”