What foods are good for dementia? In general, the best choices are nutritious foods that support overall health, provide adequate energy and protein, and fit within a balanced eating pattern.
No individual food has been proven to cure, reverse or stop dementia. However, researchers continue to study the relationship between nutrition, cardiovascular health and the aging brain.
Eating patterns such as the Mediterranean and MIND diets emphasize vegetables, berries, whole grains, beans, nuts, fish and unsaturated fats. Studies have linked these patterns with some measures of better cognitive health, although research has not established that following a particular diet will prevent or treat dementia in every person.
The National Institute on Aging explains that the evidence remains mixed and that researchers are continuing to investigate the relationship between diet and Alzheimer’s disease.
For someone already living with dementia, another important consideration is simply eating enough nutritious food. Appetite, medications, changes in taste and smell, and difficulty preparing or eating meals can all affect nutrition.
Here are eight food groups worth considering as part of a healthy dementia diet.
What Foods Are Good for Dementia? 8 Choices to Consider
1. Leafy Greens and Cruciferous Vegetables
Vegetables such as spinach, kale, lettuce, broccoli, cauliflower and other leafy or cruciferous vegetables provide vitamins, minerals, fiber and a variety of naturally occurring plant compounds.
Green leafy vegetables are one of the food groups emphasized in the MIND eating pattern. The Alzheimer’s Association includes leafy greens and other vegetables among the foods encouraged as part of a brain-healthy eating pattern.
Rather than expecting a particular vegetable to improve dementia symptoms, it is more useful to think about vegetables as part of an overall nutritious diet.
Fresh, frozen and cooked vegetables can all be useful. Softer cooked vegetables may also be easier to eat for someone who has difficulty chewing.
2. Berries
Blueberries, strawberries, raspberries and blackberries provide fiber, vitamins and plant compounds known as flavonoids.
Berries receive particular attention in the MIND diet and have also been examined in research into diet and cognitive aging.
This does not mean berries remove Alzheimer’s plaques or treat dementia. Claims of that kind go beyond the available human evidence.
However, berries are a nutrient-rich alternative to many highly processed desserts and snacks. They can be eaten fresh or frozen and may be added to yogurt, porridge or smoothies.
3. Herbs and Spices
Herbs and spices such as turmeric, rosemary, sage, ginger and cinnamon can add considerable flavor to meals without relying heavily on salt or sugar.
Some plant compounds found in herbs and spices have also attracted scientific interest. Curcumin, for example, is a component of turmeric that has been investigated for its potential effects on inflammation and cognition.
However, laboratory findings should not be confused with evidence that an herb can treat dementia. According to the National Center for Complementary and Integrative Health, evidence for curcumin and many other supplements remains limited or inconsistent.
Using herbs and spices normally in food is different from taking concentrated supplements. Anyone considering herbal supplements should discuss them with a health professional because they can interact with medications.
You can read more in our guide to herbs for brain health and dementia research.
4. Nuts and Seeds
Nuts and seeds provide unsaturated fats, protein, fiber, vitamins and minerals.
Examples include:
- Walnuts
- Almonds
- Pistachios
- Pumpkin seeds
- Sunflower seeds
- Flaxseed
- Chia seeds
Nuts are another food group included in the MIND eating pattern. They can make a convenient snack and can also be added to breakfast cereals, salads and other meals.
For people who have difficulty chewing or swallowing, whole nuts may not be appropriate. Nut butters or finely ground nuts may sometimes be easier alternatives, depending on the person’s individual needs.
Our separate guide looks more closely at nuts and dementia.
5. Avocado and Other Unsaturated Fat Sources
Avocado provides predominantly unsaturated fat along with fiber, potassium, folate and other nutrients.
There is no good evidence that avocado prevents brain tangles or acts as a treatment for dementia. Its value is much simpler: it is a nutrient-dense food that can form part of a balanced diet.
Other sources of unsaturated fat include olive oil, nuts, seeds and fish.
These foods also fit well within Mediterranean-style eating patterns, which generally emphasize unsaturated fats rather than diets dominated by saturated and trans fats.
Avocado is soft and relatively energy-dense, which can also make it useful for some older people who have a small appetite.
6. Omega-3-Rich Fish
Fish such as salmon, sardines, trout, herring and mackerel provide protein as well as the long-chain omega-3 fatty acids EPA and DHA.
Fish regularly appears in Mediterranean and MIND-style dietary patterns.
There is an important distinction between eating fish and taking omega-3 supplements. The NCCIH reports that some of the more consistent observational findings concerning diet and cognitive health involve omega-3 intake measured through fish consumption. However, clinical research has not shown convincing evidence that omega-3 supplements treat mild-to-moderate Alzheimer’s disease.
In other words, fish can be a nutritious component of someone’s diet, but it should not be presented as a dementia treatment.
Read more about the research in our article on omega-3 and dementia.
7. Beans, Lentils and Other Pulses
Beans, chickpeas, lentils and peas provide plant protein, fiber, folate, iron, potassium and magnesium.
They are also an important part of Mediterranean and MIND-style eating patterns.
Useful choices include:
- Kidney beans
- Black beans
- Chickpeas
- Lentils
- Peas
- Cannellini beans
Beans and lentils can be added to soups, casseroles, curries and salads. They can also provide a plant-based alternative to some servings of red or processed meat.
Again, their benefit should be viewed as part of an overall eating pattern rather than as a specific treatment for memory loss.
8. Eggs
Eggs provide high-quality protein as well as nutrients including vitamin B12 and choline.
Choline has important roles in normal cell function and the production of the neurotransmitter acetylcholine. However, this does not mean that eating eggs repairs damaged brain tissue or treats Alzheimer’s disease.
For many older adults, eggs have another practical advantage. They are soft, relatively inexpensive, quick to prepare and can provide useful protein for someone whose appetite has decreased.
They can be served scrambled, poached, boiled or incorporated into other meals according to the person’s preferences and dietary needs.
What Foods Are Good for Dementia? The Overall Diet Matters
There is no single dementia superfood. Current research places much greater emphasis on the overall dietary pattern than on one particular ingredient.
The MIND and Mediterranean eating patterns generally emphasize:
- Vegetables, particularly leafy greens
- Fruit, including berries
- Whole grains
- Beans and legumes
- Nuts and seeds
- Fish
- Unsaturated fats such as olive oil
They generally include fewer foods that are high in saturated fat, added sugar and heavy processing.
Research into these dietary patterns is encouraging in some areas, but findings are not completely consistent. Diet should therefore be viewed as one part of supporting general and brain health, not as a substitute for medical treatment.
Nutrition for Someone Already Living With Dementia
When someone is already living with dementia, the theoretically “perfect” diet may be less important than making sure the person actually eats and drinks enough.
The National Institute on Aging’s guidance for caregivers notes that medications, reduced activity and changes in taste or smell can affect appetite.
Smaller meals, familiar foods and nutrient-dense snacks can sometimes be more practical than insisting on a rigid eating plan.
Significant weight loss, persistent loss of appetite, difficulty chewing or swallowing, or other nutrition concerns should be discussed with an appropriate health professional.
Final Thoughts
So, what foods are good for dementia? Leafy greens, berries, nuts and seeds, fish, beans, avocado, eggs and a variety of herbs and spices can all contribute to a nutritious eating pattern.
The strongest message from current research is not that one of these foods will treat dementia. Rather, a varied diet built around nutrient-rich foods can help support overall health while providing the energy and nutrients a person needs.
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