Food To Prevent Alzheimer's Disease

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What to eat is a basic question that we may face each day, which is even more important as we age. Researchers have been working hard to explore the best diet choice that would minimize the risk of health problems like high blood pressure, obesity, type 2 diabetes and heart (cardiovascular) diseases.

We now have evidence that these above-mentioned chronic health problems also affect brain function via increasing neurodegeneration in the brain, and ultimately leading to high risks of Alzheimer’s and other brain diseases, including vascular dementia and Parkinson’s disease. This gives us a hint: if we can adopt a healthy diet that is conducive for preventing type 2 diabetes, obesity and heart disease, the risk of getting brain diseases can be naturally decreased at the same time.

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Oxidative stress might be the chief culprit of Alzheimer’s disease.

As we age, our metabolism becomes less and less efficient, and it is increasingly difficult to get rid of compounds produced by the so-called ‘oxidative stress.’ Normal human chemical reactions can sometimes cause chemical damage or produce by-products called free radicals, which in turn can cause damage to other chemicals in the body.

To neutralize these free radicals, our bodies rely on antioxidants or specific protein protection mechanisms. But as we age, the efficiency of these systems is getting lower and lower. Oxidative stress comes when our body can no longer neutralize the damage of free radicals. The toxic compounds produced by oxidative stress continue to accumulate, slowly damaging the brain and eventually causing symptoms of Alzheimer’s disease.

To reduce such risks, the best way is to get lower oxidative stress and avoid the long-term inflammation it can cause. Although doing exercise is repeatedly and widely recommended by doctors and researchers, more intake of foods that contains a lot of antioxidants is also conducive. You can add a lot of food to your diet that has a positive impact on your brain health. These include fresh fruit, seafood, green leafy vegetables, beans (including beans, lentils and peas), nuts and healthy fats.


Fish is a good source of complete protein. More importantly, oily fish are rich in omega-3 fatty acids. Laboratory studies have shown that omega-3 fatty acids can prevent oxidative stress for patients with Alzheimer’s disease as they are essential for memory, learning, and cognitive processes and can improve gut microbiota and function. At the same time, low intake of omega-3 fatty acids in the diet can lead to a faster decline in cognitive ability and lead to preclinical Alzheimer’s disease (a memory loss can be seen as early as a few years ago).

However, Omega-3 fatty acids are generally deficient in Western diets, which is associated with decreased brain cell health and function. Fish can also provide vitamin D. This is important because the lack of vitamin D is also associated with Alzheimer’s disease, Parkinson’s disease, and vascular dementia. Vascular dementiaa is a common dementia caused by a series of small strokes as a result of a decrease in blood supply to the brain.


Berries are rich in antioxidants vitamin C (strawberry), anthocyanins (blueberries, raspberries and blackberries) and resveratrol (blueberries). In studies of mouse brain cells, anthocyanins are related to protein changes associated with less toxic Alzheimer’s disease and can reduce oxidative stress and inflammation associated with brain cell (neuronal) damage. Human studies have shown that after intake of berries, brain function and blood flow are improved, and symptoms of brain inflammation are also alleviated.

Sweet potato and purple potato

Longevity is related to a few traditional diets, one of which is the diet of the Japanese Okinawa. Their staple food is purple sweet potatoes rich in anthocyanin antioxidants. Studies in mice have shown that anthocyanins in this potato can prevent the effects of obesity on blood sugar regulation and cognitive function, and can reduce brain inflammation caused by obesity.

Green vegetables and herbs

The traditional Mediterranean diet has also been studied for its relationship to longevity and reduced risk of Alzheimer’s disease. Green vegetables and herbs play an important role in this diet. They are rich in antioxidants, including vitamins A and C, folic acid, polyphenols (such as apigenin) and carotenoid lutein (especially raw). Carotenoids are an orange or red pigment commonly found in carrots.

Antioxidants and anti-inflammatory chemicals in vegetables are thought to be responsible for slowing the pathogenesis of Alzheimer’s disease, which is formed by specific proteins that are toxic to brain cells.

Parsley is rich in apigenin, a powerful antioxidant. It easily crosses the barrier between blood and brain (unlike many drugs), where it reduces inflammation and oxidative stress and helps restore brain tissue after injury.


Beetroot is rich in folic acid and polyphenolic antioxidants, as well as copper and manganese. In particular, beetroot is rich in beet blue pigment, which can reduce oxidative stress and has an anti-inflammatory effect. Due to its nitrate content, beetroot can also increase the body’s nitric oxide levels. Nitric oxide can relax blood vessels and lower blood pressure, a benefit associated with drinking beetroot juice. A recent clinical study of the elderly showed that nitrate-rich beetroot juice also has significant benefits for heart and blood vessel health.

Reduce junk food intake

Just as important as adding good antioxidants to your diet is to minimize unhealthy foods intake. Some foods contain damaged fats and proteins, which are the main sources of oxidative stress and inflammation. A large intake of ‘junk food’, including sweets, soft drinks, refined carbohydrates, processed meats and fried foods, is associated with obesity, type 2 diabetes and cardiovascular disease. These conditions are risk factors for cognitive decline and Alzheimer’s disease, so they should be kept to a minimum to reduce health risks and prolong life.

While the general public can adopt a healthier diet to reduce the risk of Alzheimer’s disease, those who already get this disease can resort to reasonable and scientific therapies and treatments. For now, amyloid hypothesis and tau hypothesis are intensively studied by researches, in an attempt to find a cure. To this end, Creative Peptides offers a large range of peptide for Alzheimer’s research, such asβ-Amyloid (1-42), (1-40), (1-46) and Fragments, Amyloid (APP) Precursor 770 Fragments, β-Amyloid (HFIP-treated) and Salts (HCI,TFA), β-Amyloid Mutations, FRET-Substrates, Labeled Amyloid Peptides, Modified Amyloids, Modifiers of Aβ-Aggregation, β-and γ-Secretase Inhibitors, and Tau Fragments.

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Food To Prevent Alzheimer’s Disease. (2021, August 17). Edubirdie. Retrieved December 1, 2021, from
“Food To Prevent Alzheimer’s Disease.” Edubirdie, 17 Aug. 2021,
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Food To Prevent Alzheimer’s Disease [Internet]. Edubirdie. 2021 Aug 17 [cited 2021 Dec 1]. Available from:
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