Eating more fruits, vegetables, legumes, whole grains, and nuts may do more than support heart health; it could also help protect the brain and reduce the risk of dementia, even among people already showing early signs linked to Alzheimer’s disease.
According to new research published in JAMA Network Open, a peer‑reviewed medical journal, an anti‑inflammatory diet may lower the chances of developing dementia and help people maintain cognitive function for longer as they age.
An anti‑inflammatory diet is a way of eating that helps reduce inflammation in the body. It focuses on fruits, vegetables, whole grains, beans, and nuts while limiting processed and sugary foods.
Dementia and Alzheimer’s disease continue to rise globally, increasing pressure on health systems and families. While age and genetics remain major risk factors, researchers are increasingly focusing on lifestyle choices that people can modify, including diet, exercise, and sleep.
The new study found that healthy eating habits may offer benefits even before symptoms appear.
Researchers followed 1,865 adults aged 60 years and older who were enrolled in a long‑term study on ageing and health. At the start of the study, none of the participants had dementia.
However, researchers collected blood samples to identify biomarkers associated with Alzheimer’s disease and brain degeneration. These included markers linked to early Alzheimer’s changes, nerve cell injury, and brain inflammation.
Participants were then monitored for up to 15 years, with an average follow‑up period of approximately eight years. During that time, researchers repeatedly assessed their eating habits to understand how different dietary patterns affected long‑term brain health.
Over the study period, 240 participants developed dementia. When researchers compared dietary habits, one pattern stood out.
According to researchers, “People who followed a more anti‑inflammatory diet consistently showed a lower risk of dementia, particularly among those who already had elevated levels of biological markers associated with Alzheimer’s disease.”
The results showed that each improvement in adherence to an anti‑inflammatory dietary pattern was associated with:
29 per cent lower dementia risk among people with early Alzheimer’s-related biomarkers
21 per cent lower dementia risk among participants with markers of nerve cell damage
27 per cent lower dementia risk among those with signs of brain inflammation
Researchers also found that participants who combined healthier eating habits with elevated biomarker levels remained free from dementia for nearly one additional year compared to those whose diets were less healthy.
The study examined several healthy dietary approaches, including Mediterranean‑style eating patterns and broader healthy eating guidelines. While these approaches also showed benefits, the anti‑inflammatory diet appeared to deliver the most consistent protection across all groups, including those already considered at higher risk.
Scientists increasingly believe inflammation plays a role in the development and progression of Alzheimer’s disease and other forms of dementia. Persistent inflammation may damage blood vessels, affect communication between brain cells, and accelerate changes linked to memory loss and cognitive decline.
Many anti‑inflammatory foods contain nutrients that support brain function, including antioxidants, healthy fats, vitamins, minerals, and plant compounds known as polyphenols.
These foods include:
Fruits such as berries, oranges, and apples
Vegetables, especially leafy greens and brightly coloured produce
Whole grains, including oats, barley, and brown rice
Legumes such as lentils, beans, and chickpeas
Nuts and seeds, including walnuts, chia seeds, and flaxseeds
Fish and other healthy protein sources
Although the findings are promising, researchers caution that the study does not prove that diet directly prevents dementia.
Even with those limitations, the findings add to growing evidence that healthy eating habits may influence how the brain ages.
For people concerned about memory and long‑term brain health, researchers say the message is not about one specific food or quick fix but about building a consistent eating pattern centred on whole, minimally processed foods.
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