As we age, many of us wonder about our risk of developing dementia, and if there is anything we can change to protect ourselves. Science shows that daily habits can indeed have a significant impact on brain health. But, what does it say about the foods we eat?

Let's explore what the science reveals about diet and dementia, along with the steps we can take to support our cognitive health through better food choices.

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The Science of Diet and Brain Health

A recent review published in the Proceedings of the Nutrition Society highlights multiple studies linking healthy dietary patterns with better cognitive function and reduced dementia risk [1].

Here are just a few compelling findings:

✅ People with the highest adherence to the Mediterranean diet had up to 40% lower risk of developing Alzheimer’s disease compared to those with the lowest adherence [2]

✅ Following a MIND diet (a brain-focused variation of the Mediterranean and DASH diets) was associated with cognitive function equivalent to being 7.5 years younger [2, 3]

✅ Diets rich in brain-friendly foods improved memory, attention, and processing speed in multiple clinical trials [4]

✅ Even in people with higher genetic risk, healthy diets reduced the chance of developing dementia [5]

These effects are likely due to a combination of mechanisms that affect the brain: improved heart health, reduced inflammation, better blood sugar control, and even positive changes in the gut microbiome.

👉 For more about the MIND and Mediterranean diets, don't miss: Foods That Help Prevent Cognitive Decline

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The Best Foods for Brain Health

Instead of focusing on single “superfoods,” researchers recommend thinking in terms of dietary patterns: types of food you eat consistently over time. Here are the top foods that feature in the Mediterranean, MIND, and Nordic diets:

• Leafy Greens

Spinach, kale, and silverbeet are rich in folate and vitamin K, both linked to slower cognitive decline.

• Berries

Blueberries and strawberries contain powerful antioxidants that may delay brain aging and improve memory.

• Fatty Fish

Think salmon, sardines, or mackerel. High in omega-3s, these help build brain cell membranes and reduce inflammation.

• Extra Virgin Olive Oil

A staple of the Mediterranean diet, it’s packed with anti-inflammatory compounds and healthy fats. Discover more about its health benefits in our article here.

• Nuts & Seeds

Nuts, such as walnuts and macadamias in particular provide healthy omega-3s and polyphenols shown to support brain health.

👉 For great cooking ideas, see: Easy Brain-Boosting Ideas for Every Meal

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Foods to Minimise

For better cognitive health, research also indicates we should limit our intake of certain food groups.

These include:

• Processed meats and red meat
• Foods high in saturated fat and added sugars
• Refined carbs like white bread or pastries
• Alcohol (even red wine is no longer universally recommended in dementia prevention)

💡 The key is to take the first step. Set goals and use them to spur on your progress.

Feel More Organised with Meal Planning 

At Elli Cares, we’re passionate about supporting independent living for those navigating cognitive challenges. With the Elli Cares app, you can build healthier eating habits with ease.

💡 Some great ways to start are:

• Reminders to stay on track (or help loved ones) with mealtimes and medications
• User-friendly checklists for shopping and meal plans across the week

After all, creating a balanced routine with time for mindful eating, rest, exercise, and enjoyable social activities is one of the best things we can do for our health and wellbeing.

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Final Thoughts: Can Diet Prevent Dementia?

While no diet can 100% guarantee protection from dementia, evidence suggests that healthy eating patterns like the Mediterranean or MIND diets may lower your risk. Diet works best in tandem with other healthy habits. Regular physical activity, quality sleep, social connection, and staying mentally active all play a part. 

👉 Can you guess what other factors make a big difference to brain health? Find out at: Staying Healthy and Independent Longer with Mild Cognitive Impairment

Research references

1. Shannon, O. M., Mathers, J. C., Stevenson, E., & Siervo, M. (2025). Healthy dietary patterns, cognition and dementia risk: current evidence and context. Proceedings of the Nutrition Society, 1-11.
   
   
2. van Soest, A. P., Beers, S., van de Rest, O., & de Groot, L. C. (2024). The Mediterranean-dietary approaches to stop hypertension intervention for neurodegenerative delay (MIND) diet for the aging brain: a systematic review. Advances in Nutrition, 15(3), 100184.
   
   
3. Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer's & Dementia, 11(9), 1007-1014.
   
   
4. Jennings, A., Shannon, O. M., Gillings, R., Lee, V., Elsworthy, R., Bundy, R., ... & Minihane, A. M. (2024). Effectiveness and feasibility of a theory-informed intervention to improve Mediterranean diet adherence, physical activity and cognition in older adults at risk of dementia: the MedEx-UK randomised controlled trial. BMC medicine, 22(1), 600.
   
   
5. Shannon, O. M., Ranson, J. M., Gregory, S., Macpherson, H., Milte, C., Lentjes, M., ... & Stevenson, E. (2023). Mediterranean diet adherence is associated with lower dementia risk, independent of genetic predisposition: findings from the UK Biobank prospective cohort study. BMC medicine, 21(1), 1-13.