Reduce Alzheimer’s Risk with Smart Eating

Posted on Wednesday, September 17, 2025

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by Outside Contributor

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For many of us, memory lapses and “senior moments” are just a nuisance—a small reminder of our naturally aging brains. Research shows that declines in our day-to-day brain function actually begin in our 20s, even though we may not notice changes for decades⁽¹⁾. For others, however, cognitive changes extend beyond ordinary mental functioning. Our country faces a growing epidemic of Alzheimer’s and related dementias, affecting entire families. One in nine Americans over 65 has Alzheimer’s, and an alarming one in three seniors dies with Alzheimer’s or another dementia ^(2-3). Sadly, the treatments for Alzheimer’s can only modestly slow it and cannot stop or cure it.

Luckily, there are actions you can take to reduce your risk. You might have heard of the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay)—it’s been in the news a lot lately.  This diet is well-studied for its ability to reduce the risk of Alzheimer’s and dementia by as much as 53%.  It is a version of the Mediterranean diet and was the diet chosen for the recent breakthrough US POINTER study that demonstrated that lifestyle changes can actually improve cognitive function in older adults at risk of dementia.

Since it’s World Alzheimer’s Month, we thought you’d be interested in learning a little more about MIND. You can get a free 19-page guide to 10 key MIND nutrients for brain health here, and learn more about this powerful way of eating below.

What the MIND diet is not: It’s not a prescribed, rigid eating formula.  Rather, it’s a dietary pattern that focuses more on plant-based foods and de-emphasizes things like red meat, sweets, dairy products, and ultra-processed foods. You can learn more about brain-healthy dietary patterns here.

MIND features 9 food groups with suggestions for the number of weekly servings.

• Dark Green Leafy Vegetables: full of nutrients that can support neuronal communication in the brain.  They provide antioxidant benefits and help control inflammation. These greens are associated with a reduction in cognitive decline. ⁽¹⁾
• Dark Pigment Berries: contain nutrients like anthocyanins and Pterostilbene.  These nutrients can neutralize toxins and help prevent inflammation.  There is emerging evidence that some of these nutrients may reduce the negative impact of amyloid plaques, one of the hallmarks of Alzheimer’s Disease. ^(2,3)
• Fish: contains nutrients critical to cognition, like Vitamin D3.  Fish is also a rich source of Vitamin B12, which is fundamental to preventing damage to neurons, the primary “messengers” in the brain that transmit information. (4)  And of course, fish is probably best known for Omega-3s/Phospholipids, fatty nutrients that maintain cell walls and regulate cellular communication in the brain.
• Nuts and Seeds: a crucial source of Vitamin E (alpha- and gamma- tocopherols).  Our bodies don’t make this vitamin, so it must come from diet.  These nutrients protect neurons and are associated with reductions in cognitive decline and Alzheimer’s risk. ⁽⁵⁾
• Beans/legumes: full of fiber, protein, and magnesium, as well as other nutrients.  In particular, magnesium is correlated with a decrease in neurocognitive degeneration. ^(6,7,8)
• Whole Grains: provide fiber and minerals, as well as some protein.
• Vegetables: Vegetables are dense in a variety of nutrients that support brain structure and function.
• Poultry: powerhouse of lean protein plus Vitamins B3 and B6.
• Olive Oil: rich in polyphenols and monounsaturated fats, olive oil has powerful antioxidant and anti-inflammatory properties.⁹

While it might sound intimidating at first, it’s actually a flexible and delicious way of eating.

Here are a couple of examples of what the MIND diet can look like for a day.  It’s nice to know that the flexibility of this dietary pattern also allows for a glass of red wine (which includes the nutrient resveratrol).

Mind Diet in Day Example #1

Mind Diet in Day Example #2

MIND and Body

Many people who embark on this eating pattern notice some other health benefits, too.  Some lose weight.  Some notice lower blood pressure.  Some notice better control of blood sugar. It’s no surprise that what’s good for your body’s command center—the brain—is also good for the rest of your body. 

Go ahead and give it a try.  Start with just a change or two—try eating a few more salads with some leafy greens next week and add berries to your breakfast.  Keep making small changes, and before you know it, you’ll be eating smarter.  And if you can’t always eat right, a supplement like RELEVATE (an AMAC partner benefit) might be helpful.  This patent-pending product was formulated by leading doctors to provide 17 core nutrients of the MIND diet and fill the gaps between this powerful diet and what people actually eat.  AMAC members get 50% off their first order. Learn more here.

References

1. Morris, M. C., Evans, D. A., Tangney, C. C., Bienias, J. L. & Wilson, R. S. Associations of vegetable and fruit consumption with age-related cognitive change. Neurology 67, 1370–1376 (2006).
2. Thummayot, S., Tocharus, C., Suksamrarn, A. & Tocharus, J. Neuroprotective effects of cyanidin against Aβ-induced oxidative and ER stress in SK-N-SH cells. Neurochem. Int. 101, 15–21 (2016).
3. Wang, Y. J. et al. Consumption of grape seed extract prevents amyloid-β deposition and attenuates inflammation in brain of an alzheimer’s disease mouse. Neurotox. Res. 15, 3–14 (2009).
4. McCaddon, A. Vitamin B12 in neurology and ageing; Clinical and genetic aspects. Biochimie 95, 1066–1076 (2013).
5. Morris, M. C. et al. Relation of the tocopherol forms to incident Alzheimer disease and to cognitive change. Am. J. Clin. Nutr. 81, 508–514 (2005).
6. Serefko, A. et al. Magnesium in depression. Pharmacol. Reports 65, 547–554 (2013).
7. Kieboom, B. C. T. et al. Serum magnesium is associated with the risk of dementia. Neurology 89, 1716 LP – 1722 (2017).
8. Miyake, Y. et al. Dietary intake of metals and risk of Parkinson’s disease: A case-control study in Japan. in Journal of the Neurological Sciences 306, 98–102 (2011).
9. Bucciantini, M., Leri, M., Nardiello, P., Casamenti, F. & Stefani, M. Olive Polyphenols: Antioxidant and Anti-Inflammatory Properties. Antioxidants 2021,Vol. 10, Page 1044 10, 1044 (2021).