Food for Thought – (5/30/2023)

Alzheimer’s and Brain Awareness Month: Nourishing Your Mind Through Nutrition

Alzheimer's Awareness Month

June is Alzheimer's and Brain Awareness Month

This is a time dedicated to raising awareness about Alzheimer's disease and other brain-related conditions. With the prevalence of Alzheimer's increasing worldwide, it is crucial to explore every avenue in promoting brain health and reducing the risk of cognitive decline. One often overlooked aspect of maintaining a healthy brain is nutrition. We will delve into the connection between Alzheimer's and nutrition, and explore how a well-balanced diet can play a significant role in supporting brain health.

Nutrition and Brain Health:

The food we consume directly impacts our overall health, including our brain function. A nutrient-rich diet can provide the necessary building blocks for optimal brain health, while a poor diet lacking essential nutrients may increase the risk of cognitive decline. Here are some key nutrients and dietary components that have been linked to brain health:

Omega-3 Fatty Acids

Found in fatty fish like salmon, mackerel, and sardines, as well as walnuts, flaxseeds, and chia seeds, omega-3 fatty acids have shown promising effects on brain health. They are known to support brain cell structure and function, reduce inflammation, and improve cognitive performance.

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A diet rich in antioxidants, such as vitamins C and E, helps combat oxidative stress and inflammation, which are believed to contribute to Alzheimer’s disease. Colorful fruits and vegetables, including berries, leafy greens, citrus fruits, and cruciferous vegetables, are excellent sources of antioxidants.

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B Vitamins

B vitamins, including folate, vitamin B12, and vitamin B6, play a crucial role in brain health. They are involved in the production of neurotransmitters and the maintenance of brain function. Good sources include whole grains, leafy greens, legumes, nuts, and animal products like eggs and dairy.

Vitamin B Foods


Curcumin, the active compound found in turmeric, has gained attention for its potential anti-inflammatory and antioxidant properties. Some studies suggest that curcumin may help clear amyloid plaques, a hallmark of Alzheimer’s disease, from the brain. Including turmeric in your diet or taking curcumin supplements may be beneficial.

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Mediterranean Diet

The Mediterranean diet, rich in fruits, vegetables, whole grains, fish, nuts, and healthy fats like olive oil, has been associated with a reduced risk of Alzheimer’s disease and improved cognitive function. It emphasizes a balanced and varied approach to nutrition.

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Incorporating Brain-Healthy Foods:

To enhance brain health, it is essential to prioritize a well-rounded, balanced diet. Here are some practical tips for incorporating brain-healthy foods into your daily routine:

  1. Consume a variety of fruits and vegetables, aiming for at least five servings per day. Choose vibrant, colorful options to maximize antioxidant intake.
  2. Include fatty fish in your diet two to three times a week to benefit from the omega-3 fatty acids they offer. If you follow a vegetarian or vegan diet, consider plant-based alternatives like flaxseeds, chia seeds, and algae-derived supplements.
  3. Opt for whole grains instead of refined grains to ensure a steady release of energy throughout the day

As we observe Alzheimer’s and Brain Awareness Month, it is important to recognize the significant impact nutrition can have on brain health and the potential role it plays in reducing the risk of cognitive decline. While nutrition alone cannot guarantee the prevention or treatment of Alzheimer’s disease, adopting a brain-healthy diet can be a proactive step towards promoting overall well-being and maintaining optimal brain function. Additionally, it is crucial to combine a healthy diet with other lifestyle factors that promote brain health, such as regular physical exercise, mental stimulation, quality sleep, and social engagement. These holistic approaches work synergistically to support cognitive function and overall brain health.

– Krupa Patel, MPA, RD/LDN Registered Dietitian

Additional Resources

  1. Alzheimer’s Association (
  2. National Institute on Aging (
  3. Brain Health Resources from Harvard Medical School (
  4. Mayo Clinic (
  5. World Health Organization (

Want more?

Check out our previous edition of Food for Thought!

An age-old saying says that ‘you are what you eat.’ While we all know this is true for our physical self, we often forget the implications of our diet on our mental health. Learn more about how different foods impact our moods with our previous edition of Food for Thought!

Food for Thought 5/22


Schedule a nutrition consultation today!

It’s not about dieting or counting calories but rather building a healthier relationship with food. Schedule your appointment today with our onsite nutritionist!

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