Healing Foods For Brain Health and Alzheimer’s Prevention

By Donnie Yance

“God gave us memory so that we might have roses in December.” – J.M. Barrie

How Diet and Genes Affect Brain Health

Recent studies show that the brain strives to maintain a steady energy supply over time, a process called “energetic homeostasis.”¹  This balance is important because energy metabolism affects how brain cells work, communicate, and adapt. These changes can influence thinking and memory.

What we eat plays a major role in brain function. Certain foods can have long-term effects on brain health by changing the way brain cells grow and connect. These effects happen through epigenetic regulation, which means that food can change how genes are expressed without changing the DNA itself. Eating the right nutrients helps support energy use in the brain and strengthens connections between neurons, much like exercise does. Research on brain injuries suggests that whole foods and supplements can help reduce damage to brain cells.²

One of the biggest risk factors for Alzheimer’s disease is having a certain version of the APOE gene, called APOE-4. This gene helps move cholesterol and fats through the blood, but when it doesn’t work properly, it may contribute to Alzheimer’s. Scientists believe APOE-4 increases the risk of Alzheimer’s by changing the brain’s β-amyloid peptide clearance, neuronal death, and tau phosphorylation. About 25% of people carry at least one copy of this gene, which can triple their risk of the disease. Having two copies of APOE-4 raises the risk to nearly 15-fold.

A protein called brain-derived neurotrophic factor (BDNF) helps regulate brain energy and strengthen connections between neurons. Both diet and other environmental factors can influence BDNF through epigenetic changes, showing how lifestyle choices can shape brain health over time.

³

Current research studies on the impact diet has on age related brain function and specifically Alzheimer’s disease:

• A Mediterranean diet — high in fish, vegetables, fruits, and nuts; low in meat and dairy products — linked to a reduced risk for cognitive impairment and fewer early signs of Alzheimer’s disease.^4,5
• An increased amount of research suggests that a Mediterranean-style diet could decrease Alzheimer’s disease risk in ApoE4s as it contains natural compounds that inhibit the CypA-MMP9 inflammatory pathway. Such biochemical mechanisms agree with the epidemiological data that shows Mediterranean-style diets are associated with lower rates of Alzheimer’s.^6,7

• Specifically, polyphenols found in extra virgin olive oil (oleuropein and hydroxytyrosol), red onions, capers (quercetin), and glucosinolate-derivatives found in cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts (sulforaphane),⁸ have been shown to inhibit the CypA-MMP9 pathway.
• A new study found that people who consumed half a tablespoon of olive oil daily had a 28% reduced risk of dying from dementia compared to people who did not use olive oil. The study analyzed health records from 1990 to 2018 for 60,582 females without cardiovascular disease or cancer. Their health was followed for 28 years. Replacing just a single teaspoon of margarine or mayonnaise with olive oil was associated with an 8–14% reduced risk of dying from dementia.⁹

• Olive Oil Consumption, Risk Factors, and Diseases: An Umbrella Review

The authors of the study searched for all major scientific studies about olive oil consumption, including clinical trials (where participants followed specific instructions) and observational studies (which tracked people’s normal eating habits). The researchers gathered studies published up until February 2023 from six major medical and scientific databases.

Two researchers independently reviewed all studies and checked their quality using standardized scientific methods.

After examining 17 high-quality research reviews, they found evidence suggesting that olive oil consumption is linked to several health benefits:

• Lower risk of heart disease
• Reduced cancer risk
• Better control of type 2 diabetes
• Lower risk of death from any cause.¹⁰

• The Mediterranean diet was associated with a decreased risk of Alzheimer’s disease, but this only applied to e3 carriers and not e4 carriers in a Spanish population.¹¹ The Mediterranean diet has been related to a reduced risk of cognitive decline in some North American and Mediterranean populations, but not in Nordic countries.
• In a Swedish population, a regression analysis was used to compare a diet higher in fish, fruits, and vegetables to a diet higher in red meat, refined carbohydrates and full-fat dairy products (western diet). Those with a higher adherence to the western dietary pattern had an increased risk of dementia among e4 carriers, while no association was observed among e4 non-carriers (e2 and e3). Even though both diets included alcohol, the detrimental effects were higher in the western diet.
• In a Finnish population,¹² a higher fish intake was associated with a better performance in the verbal fluency test among the e4 carriers but not among the non-carriers after multivariable adjustments.
• In a UK population, lamb consumption improved cognition in e4 carriers over 10 years.¹³ The researchers explained that lamb is only grass-fed, contains decreased saturated fat, and may have more than twice the oleic fatty acid content compared to beef. Lamb is also high in taurine, carnosine, coenzyme Q10, and creatine. Compared with the results of other studies, this insight may show that it is even more critical for e4 carriers to eat wild and grass-fed meat.
• When looking at a Costa Rican population,¹⁴ a high saturated fat intake was associated with a 49% increased risk of a heart attack in the e3/e3 genotype. In comparison, the e4/e4 was associated with a 110% increased risk of a heart attack.
• A 2020 study¹⁵ of 224 people from western Mexico found carriers of the e4 allele with a combined high dietary omega 6 to low omega-3 ratio underwent a worse glycemic control as measured by HbA1c, which was not observed for the other genetic groups.
• A 2021 study¹⁶ of 8,506 Chinese people over 14 years reported that a high fish intake was associated with a lower risk of mortality only among the APOE-e4 carriers. A high meat intake was significantly associated with a higher risk of mortality only among the APOE e3 or e2 carriers, but not e4 carriers.¹⁷
• A German study found that people who followed a Mediterranean-style diet closely had less amyloid and tau pathology, increased brain volume in regions vulnerable to Alzheimer’s disease, and better memory performance.¹⁸
• After reviewing the research, certain patterns emerge. APOE-e4 carriers have been shown to be more sensitive to insulin resistance. The relative risk of development of Alzheimer’s disease with type 2 diabetes is 1.8. The risk with the additional presence of an APOE-e4 allele increases the relative risk to 5.5. 
• One study¹⁹ found that high saturated fat diets are associated with a greater risk (7-fold increase) of Alzheimer’s disease for e4 carriers than non-e4 carriers in a northern European population.²⁰ Additional risks were also found for e-4 carriers that were sedentary, drank alcohol, and smoked. 
• Another study that measured plasma fatty acids found a significant detrimental association between high plasma saturated fatty acids and insulin resistance in e4 carriers at baseline in a European population with metabolic syndrome.²¹
• Coconut oil improves cognitive health of patients with Alzheimer’s,²² is cytoprotective, and aids in mitochondrial health.²³
• Multiple studies have found that a decreased risk of cognitive impairment was tied to consuming higher amounts of fruits and vegetables.²⁴
• Higher consumption of whole-grain foods decreases the risk of dementia and Alzheimer’s disease: Framingham Offspring Cohort.²⁵

Eating Whole Grains Is Linked With Slower Cognitive Decline

Good nutrition can help support brain health and healthy aging, and it’s increasingly clear that whole grains are an important part of the equation. In a study of over 3,000 people around the age of 75, those eating three or more servings of whole grains per day had a slower rate of decline in global cognition, perceptual speed, and episodic memory compared to those who ate fewer than one serving per day. 

These results were statistically significant for the group as a whole and for African American participants (who made up 60% of the study population), but did not quite reach statistical significance for white participants (who made up a smaller proportion of the study population).²⁶

Dietary flavonoids – Studies have shown that dietary flavonoids have neuroprotective effects. Dietary flavonoids impact gut microbes and their metabolites, and concluded that flavonoids could improve cognitive function through the gut-brain axis. Flavonoids can be absorbed through the intestine, cross the blood-brain barrier, and enter the brain tissue. Flavonoids can inhibit the expression and secretion of inflammatory factors in brain tissue, reduce the damage caused by oxidative stress, clear neural damage proteins and inhibit neuronal apoptosis, thereby ameliorating age-related cognitive disorders.²⁷

More Key Findings About Dementia

• Increasing intakes of frequently-consumed flavonoid-rich foods and drinks lowers the risk for dementia. Consuming a flavonoid-rich diet is associated with a lower risk for dementia, especially among individuals with a high genetic risk, hypertension, and depressive symptoms, according to study findings published in the December 2024 issue of JAMA Network Open.²⁸

• Dietary strawberry improves cognition in a randomized, double-blind, placebo-controlled trial in older adults. A study tested whether eating strawberries could improve memory and movement in older adults. Researchers conducted a 90-day trial with 37 participants aged 60–75, who either consumed freeze-dried strawberries or a placebo. Participants took balance, walking, and memory tests at the start, middle, and end of the study. Those who ate strawberries showed better memory and faster responses in a virtual navigation task compared to the control group. The results suggest that adding strawberries to the diet may help improve brain function in aging adults.

• Coffee has been associated with cognitive benefits, including a significantly lower risk of progression from mild cognitive impairment to dementia.²⁹ Studies have also found specific benefits in overall memory, spatial memory, and working memory.³⁰

• Center for Neuroscience and Cell Biology (CNC) researchers in Portugal report that regular, moderate coffee consumption (three cups per day) not only contributes to a longer life but also enhances the quality of those additional years by reducing the risk of major age-related diseases and maintaining better overall health. Coffee drinking was correlated to lower functional deterioration in aging, mitigating memory loss, mood, and physical condition.

• Walnuts – Animal and human studies suggest that supplementation with walnuts in the diet may improve cognition and reduce the risk and/or progression of Alzheimer’s disease.^31,32 Two studies on mice suggest that walnuts may be able to improve memory in mice that already had Alzheimer’s disease.^33,34

• Common herbs shown to improve memory include: sage, rosemary, lemon balm, and cinnamon ^{35,36,37,38,39,40}

• Numerous studies show benefits from a high omega-3 diet compared to the frequently consumed “western diet” rich in saturated fat. Omega 3 (OM3) fatty acids improve lipid profile, lower inflammation, and ameliorate insulin resistance, possibly through maintaining redox homeostasis.⁴¹ 

• DHA, an omega-3 fatty acid, plays a crucial role in brain function by supporting nerve cell communication. It helps maintain the flexibility and structure of cell membranes, especially in areas where nerve signals are transmitted. This flexibility allows receptors in the membrane to function properly, improving how neurons send and receive signals. Without enough DHA, brain cell communication may become less efficient.⁴²
• Omega-3 Fatty Acids Benefit APOE-ε4 Carriers – A new randomized clinical trial from Oregon Health & Science University found a statistically significant benefit of omega-3 fatty acid supplements for people predisposed to Alzheimer’s because of APOE-ε4. 

This randomized clinical trial featured 102 participants 75 years or older and used MRI to determine changes in white matter lesions after a three-year period. Half of the participants took a placebo, and half took a supplement containing 1.65 g of omega-3 featuring 975 milligrams (mg) of eicosapentaenoic acid (EPA) and 650 mg of docosahexaenoic acid (DHA). All participants had low omega-3 fatty acid levels, were considered healthy, and had relatively high levels of white matter lesions.

Regarding the omega-3 formulation that is most effective, the researchers point out that studies have produced mixed results based on the amount of EPA and DHA. They conclude that their findings along with previous research indicate that an EPA-dominant formula may provide benefit for APOE-ε4 carriers who have white matter lesions but no dementia while a DHA-dominant formula may have more benefit for non APOE-ε4 carriers with mild-to-moderate dementia.⁴³

• Fish intake is associated with reduced chronic disease and good health- Based on 21 systematic reviews, fish consumption has beneficial effects in preventing coronary heart disease, stroke, and lower mortality from heart disease, as well as total mortality risk. In addition, fish consumption is beneficial for preventing cognitive decline in adults (dementia and Alzheimer’s disease).⁴⁴

• Wasabi Supplements with 6-MSITC (6-Methylsulfinyl Hexyl Isothiocyanate) on Memory Functioning in Healthy Adults Aged 60 Years and Older- 

Previous studies have shown that spices and herbs can improve brain function. This study focused on wasabi, a traditional Japanese spice, and its main compound, 6-MSITC, which has antioxidant and anti-inflammatory properties. Since these properties are important for brain health, researchers wanted to see if 6-MSITC could improve memory and thinking skills in adults over 60. In a 12-week study, 72 older adults took either a 6-MSITC supplement or a placebo. Results showed that those who took wasabi extract had better working and episodic memory, but there were no significant improvements in other thinking abilities. This study provides early evidence that 6-MSITC may help support memory in older adults.⁴⁵

• Excessive metabolic activity due to high caloric intake or overexertion results in production of reactive oxygen species, which promote lipid peroxidation in the cell membrane which damages neuronal function and neurological health.⁴⁶

• Blueberry Supplementation for Dementia Risk Reduction– Research suggests that blueberries may help improve brain function and metabolism, potentially preventing cognitive decline. In this study, researchers tested daily blueberry supplements in overweight adults aged 50 to 65 who had insulin resistance and early memory concerns. After the study, participants who took blueberries showed better memory and word-finding skills and reported fewer memory problems in daily life. They also had improved insulin levels and signs of better mitochondrial function, suggesting that regular blueberry consumption could help protect brain health in at-risk individuals.⁴⁷⁴⁹

Dementia Risk Linked With Processed Red Meat

Eating two servings of processed red meat a week over decades raised the odds of subsequent dementia, a prospective study of 130,000 healthcare professionals showed.  Over up to 43 years of follow-up, participants in the Nurses’ Health Study and the Health Professionals Follow-Up Study who ate at least a fourth of a daily serving of processed red meat – approximately two servings a week – had a 14% higher risk of dementia compared with those who averaged less than a tenth of a serving per day, reported Yuhan Li of Harvard in a poster presented at the Alzheimer’s Association International Conference.

Each additional daily serving of processed red meat was associated with an extra 1.61 years of cognitive aging in global cognition and 1.69 years in verbal memory. A serving of processed red meat was equivalent to two slices of bacon, one hot dog, or 2 ounces of sausage, salami, bologna, or similar foods.

In contrast, replacing a daily serving of processed red meat with a daily serving of nuts or legumes was tied to a 20% lower risk of developing dementia and 1.37 fewer years of cognitive aging in global cognition, Li said. A serving of nuts or legumes included a tablespoon of peanut butter, an ounce of nuts, or 8 ounces of soy milk.

No significant relationship emerged between unprocessed red meat, like hamburger or steak, and dementia. However, eating one or more daily servings of unprocessed red meat was tied to a 16% increase in subjective cognitive decline, compared with eating less than half a serving per day.

“Study results have been mixed on whether there is a relationship between cognitive decline and meat consumption in general, so we took a closer look at how eating different amounts of both processed and unprocessed meat affects cognitive risk and function,” Li said.

“Processed red meat has also been shown to raise the risk of cancer, heart disease, and diabetes,” Li said. It may affect the brain because it has high levels of nitrites and sodium, she suggested.

Previous research from the Nurses’ Health Study and the Health Professionals Follow-Up Study has reported that heart-healthy foods like olive oil were tied to lower odds of dementia mortality. 

Data from the U.K. Biobank have also shown that ultra-processed foods were associated with higher dementia incidence, and substituting these foods for healthier options lowered dementia risk.

New Studies Are Seeking More Accurate Data About Dementia and Diet

Most of the above research has been observational studies, subject to reporting errors and confounding. Clinical trials are now trying to determine whether diet and other lifestyle changes actually influence brain health.

The ongoing POINTER study of 2,000 older adults, for example, will obtain “more specific, data-driven answers about lifestyle and dementia,” said Heather Snyder, PhD, senior vice president of medical and scientific relations of the Alzheimer’s Association.

“This 2-year clinical trial will evaluate whether lifestyle interventions that target many risk factors — including diet — can protect cognitive function in older adults,” Snyder told MedPage Today. POINTER is scheduled to be completed in 2025. ⁴⁸

Conclusion

Research continues to show that diet plays a crucial role in brain health and the risk of developing cognitive decline, including Alzheimer’s disease. Studies suggest that diets rich in whole foods, such as the Mediterranean diet, and specific nutrients like omega-3 fatty acids, flavonoids, and polyphenols, help protect brain function. 

Meanwhile, processed red meat, high saturated fat intake, and refined carbohydrates increase dementia risk, especially for those with genetic susceptibility. Although much of the current research is observational, ongoing clinical trials aim to provide more definitive answers about how lifestyle choices can influence brain aging. By making healthier dietary choices, individuals reduce their risk of cognitive decline and support long-term brain function while eating delicious, colorful, beautiful meals at the same time. 

About the Author:

Donald R. Yance is the founder of the Mederi Center. A Clinical Master Herbalist and Certified Nutritionist, Donnie is renowned for his extraordinary knowledge and deep understanding of the healing properties of plants and nutrition, as well as of epigenetics, laboratory medicine, oncologic pathology, and molecular oncology. He is a professional member of the American Herbalists Guild, National Association of Nutrition Professionals, Academy of Integrative Health and Medicine, and the Society for Integrative Oncology.

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