As terrifying as the thought of dementia is, there is hope in the many ways we can prevent it. Certain protein sources can lower your dementia risk, as can finding purpose in life—the latter by 30%, according to research. You can also keep your mind sharp by exercising, challenging your brain, getting adequate sleep, eating nutritious foods, staying social, limiting stress, and avoiding smoking.
Let us focus on the nutrition piece. To create a simple, easy habit, what is the main food dementia specialists want you to add to your plate? There are several options. Ahead, various experts—including internists, professors, psychologists, and neuroscientists—share their answers and explanations.
Leafy Green Vegetables
Spinach, kale, arugula, romaine, and collards are different foods, but they all fall into the category of leafy green vegetables that protect brain health. While that may not be surprising, here is the expert-backed insight into why they are a smart choice.
"They are packed with nutrients the brain seems to benefit from, including folate, vitamin E, vitamin K, lutein, and anti-inflammatory plant compounds," said Dr. Dung Trinh, an internist at MemorialCare Medical Group and chief medical officer of the Healthy Brain Clinic in Irvine, California. "We also know that what is good for the heart and blood vessels is often good for the brain, and leafy greens support both."
Jordan Weiss, an assistant professor at NYU Grossman School of Medicine and a scientific writer at Assisted Living Magazine, agreed. "My answer is boring, and I will stand by it anyway: leafy greens," he said. "Greens carry folate, vitamin K1, lutein, and nitrate. Each is doing something useful in an aging brain."
Weiss pointed to data from the Rush Memory and Aging Project, which followed 960 older adults for five years. "People eating roughly a serving a day of greens looked cognitively 11 years younger than people who rarely touched them," he reported. "That effect size is wild for a single food, and it survived adjustment for overall diet, exercise, and education."
Trinh and Weiss recommend aiming for at least one serving daily. This can vary from a salad to a half-cup of cooked greens to a generous handful in a smoothie, omelet, or soup. "Going beyond that does not seem to add much," Weiss noted. "The key is consistency, not perfection," Trinh added. "You do not need an expensive supplement or a complicated cleanse—you need habits you can sustain for years."
Fatty Fish
"Fat" is not inherently unhealthy, and fatty fish proves it. "If I had to choose a single food to recommend for the prevention of dementia and cognitive protection, it would be fatty fish, specifically salmon, mackerel, or sardines," said Eleni Nicolaou, who holds a Ph.D. in clinical psychology and has specialized training in neurocognitive conditions. "I do not recommend it because it is a superfood in the marketing sense, but because the evidence behind it is more consistent and specific than anything in the nutrition and brain health literature."
She explained that the brain is about 60% fat, mostly composed of an omega-3 called DHA. The brain uses DHA to build and repair neurons, which transmit information. With lower DHA levels, communication in the brain slows down, and the brain becomes more susceptible to inflammation that causes conditions such as Alzheimer's. Some of the highest levels of DHA are found in fatty fish.
Nicolaou pointed to studies affirming this. Research published in Neurology found that higher levels of omega-3 in the blood are associated with better brain structure and cognitive performance. Additionally, a study in the American Journal of Clinical Nutrition found that long-term omega-3 supplementation was linked to a 64% lower risk of Alzheimer's in participants followed for six years.
In her clinical work, Nicolaou recommends two to three servings of fatty fish per week, with one serving equaling about 100 to 150 grams.
Blueberries
Fruit lovers, this is your time to shine. "I understand that blueberries are the single food most consistently linked with better brain aging because their high levels of anthocyanins and other antioxidants help reduce inflammation and oxidative stress, two major drivers of cognitive decline," said Christopher U. Missling, a neuroscientist specializing in Alzheimer's disease.
Research shows that blueberries can protect brain cells from damage, improve communication between neurons, and slow age-related memory loss by counteracting free-radical injury and supporting healthier blood vessels that support the brain. Missling suggests around half a cup to one cup of blueberries daily, though some observational research has shown benefits with just one serving per week.
Dementia Prevention Is Not Just About Food
While nutrition is undeniably helpful, it is not everything. Health encompasses social, emotional, and environmental aspects. "Food matters, but it works best as part of a broader brain-health strategy," Trinh said. "I tell patients to think in terms of 'protect the brain by protecting the body'—control blood pressure, stay physically active, prioritize sleep, treat hearing loss, stay socially engaged, and eat in a way that lowers inflammation and supports vascular health."
Missling agreed that nutrition is more complex than adding just one food. "No single food—blueberries included—can prevent dementia on its own, but regularly eating them as part of an overall pattern rich in colorful fruits, leafy greens, nuts, whole grains, and omega-3-rich fish seems to offer the strongest cognitive protection," he said. "Consistency matters more than perfection, and pairing these foods with sleep, movement, and social engagement creates a much more powerful long-term effect on brain resilience."
