Protecting Against Alzheimer’s with Plants

Alzheimer’s disease, the most common form of dementia, is one of the most difficult to manage chronic diseases you can get. How to prevent Alzheimer’s? While we still don’t have a cure to reverse Alzheimer’s, recent studies show a plant-based diet rich in brain-supporting foods may lower your risk of developing it (1). 

Alzheimer’s, like all other forms of dementia, is characterized by a gradual loss of memory, brain function and ability to carry out one’s daily life. In Alzheimer’s there is a buildup of plaques and tangles in the brain. Scientists are still researching the exact cause of Alzheimer’s (2), and many believe that diet may play a role in the disease’s progression (1,3). 

Can a Plant Based Diet Prevent Alzheimer’s? 

A plant-forward dietary pattern with a strong emphasis on berries and greens has demonstrated strong protection against dementia. It seems that a diet high in gut-nourishing and anti-inflammatory plants leads to less build up of those plaques and tangles in the brain (1). While the science is still ongoing, there are some plant foods and beverages that are recommended in your diet to improve your odds of avoiding Alzheimer’s and keeping your brain function up to its fullest potential. 

Top 7 Brain Supporting Plant Foods and Drinks

1. Bring on the Berries

Berries are rich in plant compounds called flavonoids. These flavonoids have been shown to reduce inflammation and slow down brain-aging. In the summer, consume fresh berries to keep your flavonoid intake high. In the winter, you can use frozen and dried berries in oatmeal, chia seed puddings, and fruit-forward desserts (3).

2. Dress with Olive Oil

Olive oil is rich in monounsaturated fatty acids. Adding 4 tablespoons a day has been shown to improve cognitive function. Monounsaturated fatty acids and polyunsaturated fatty acids are the healthy fats that reduce inflammation in the brain and other parts of the body (1,4). Olive oil also nourishes healthy gut bacteria that protect against dementia (4). You can cook vegetables with olive oil on the stovetop or in the oven, and use it to dress salads. 

3. Sprinkle on Turmeric

Curcumin, one of the main active ingredients in turmeric, protects the brain by improving gut health and bringing down inflammation (5). Try getting your curcumin from turmeric rather than a supplement in order to get the benefits of other components of turmeric. You can add turmeric to your favorite savory dishes such as grain bowls, roasted veggies, and soups. Turmeric also pairs well with snacks such as popcorn and hummus toast. Combine turmeric with black pepper to help your body absorb it more efficiently. 

4. Don’t Leave out Leafy Greens

Leafy greens provide high amounts of lutein. Studies of lutein and rates of Alzheimer’s showed an inverse relationship, meaning that higher concentrations of lutein in the body are related to lower rates of Alzheimer’s. Lutein reduces brain inflammation, and blocks the formation of the plaques and tangles that lead to Alzheimer’s (6). Some of the most lutein-rich leafy greens include spinach, kale, turnip greens, and collards (7). Try adding these leafy greens in a stir fry or smoothie, or as the base of a green salad.

5. Add Probiotic Foods

Probiotic foods are a direct donation of healthy gut bacteria to your body. Probiotics stop harmful plaque from building up in your brain by supporting serotonin signaling. Probiotics also have a general anti-inflammatory effect on the body, which slows down the progression of chronic conditions like Alzheimer’s (1). You can get probiotics from kombucha, kimchi, miso, tempeh, and plant-based yogurts with live and active cultures.

6. Keep the Coffee

Coffee has been shown to have a protective effect against Alzheimer’s and other cognitive disorders, because it provides antioxidants. It also may help preserve white matter in the brain. However, it’s safest to keep your intake to only 1 to 2 cups a day to support your brain health (3). Coffee is not recommended for children, and may need to be limited for pregnant people and people with health issues such as anxiety and high blood pressure. 

7. Sip on Green Tea

Green tea also appears to be an effective beverage against cognitive issues. It’s possible that green tea reduces the formation of the plaques and oxidative damage we see in Alzheimer’s (3).

For other tips on healthy, plant-based living, check out the following: 

Plant-Based Diet Lowers Heart Disease Risk
Phytochemicals Fight Disease
Live Chat: A Disease-Proof Diet with Dr. Michael Greger
How to Manage Kidney Disease with a Plant-Based Diet

Written by Adele Secrest, dietetic intern, with Sharon Palmer, MSFS, RDN

Photos by Sharon Palmer, MSFS, RDN

References:

1. The role of nutrition in Alzheimer’s disease
2. Alzheimer’s Disease Fact Sheet
3. Plant-Based Dietary Patterns, Plant Foods, and Age-Related Cognitive Decline
4. Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health
5. Curcumin as Prospective Anti-Aging Natural Compound: Focus on Brain
6. The Associations of Plasma/Serum Carotenoids with Alzheimer’s Disease: A Systematic Review and Meta-Analysis
7. α-Carotene, β-Carotene, β-Cryptoxanthin, Lycopene, Lutein, and Zeaxanthin