Are There Any Foods That Can Actually Help Prevent Dementia?

What’s more, two types of omega-3s found mostly in fish can be especially good for your brain. Fish with higher concentrations of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are more strongly linked to reductions in Alzheimer’s disease risk than those that don’t have as much. So that makes species like salmon, mackerel, tuna, and sardines, which are rich in both, particularly solid picks.

Colorful fruits and vegetables

According to Dr. Reiss, there’s a brain-forward reason you’re often encouraged to “eat the rainbow.” Colorful, fiber-rich fruits and vegetables contain anthocyanins, a potent class of antioxidants found in produce like blueberries, beets, red cabbage, and purple carrots, among other brightly pigmented varieties. According to a 2012 study of more than 16,000 people 70 and older, regularly eating strawberries and blueberries (at least one or two servings per week) slowed their rate of cognitive decline, leading to better scores on six tests of mental function.

These types of antioxidants have strong potential to specifically target inflammation in your brain while also promoting autophagy, a clearance system of sorts that enables your body to recycle old cells, Uma Naidoo, MD, a Harvard-trained psychiatrist and author of Calm Your Mind With Food, tells SELF. Disruption in this process has been linked to dementia, so anything that can help this process operate more smoothly can only be good for your brain.

Leafy greens

There are a number of nutrients in leafy greens that could potentially ward off neurodegenerative diseases, including phylloquinone, lutein, nitrate, folate, alpha-tocopherol, and kaempferol. Folate, in particular, is associated with brain health because it may help your body produce necessary hormones for cognition, focus, and mood, Dr. Naidoo says. In fact, a 2021 review in Frontiers in Neuroscience concluded that deficiencies in the nutrient might increase a person’s risk of developing Alzheimer’s disease later in life.

You might think darker greens like kale and collards are your best bet, but brain-helping nutrients can be found in just about all types, like spinach, turnip greens, kale—and even lettuce.

Nuts and seeds

There’s a growing body of research that shows this filling snack may do a lot of good for your brain too. Like fish, nuts and seeds also contain omega-3 fatty acids—just a different kind: alpha-linolenic acid (ALA). According to a 2024 review published in Life Sciences, ALA may benefit brain health directly thanks to an anti-inflammatory effect it may have on certain cells in the body. While we still need more studies on people to confirm these specific benefits, ALA’s link to better cardiovascular health is well-documented, Dr. Reiss says—and anything that’s good for your heart will be indirectly beneficial to your brain too.

Olive oil

Olive oil isn’t called liquid gold for nothing: Its high concentration of omega-3s provides health benefits to your entire body, including your brain.

A new study published in JAMA Network Open followed how much olive oil almost 100,000 people consumed over the course of 28 years, and found that taking in as little as seven grams of it a day—about a teaspoon and a half—was associated with a 28% reduced risk of dementia-related death. That held true for folks with and without the gene for Alzheimer’s disease, despite whatever other foods they ate.