The Anti-Alzheimer’s Diet

Suboptimal nutrition damages the molecular systems in your brain and causes Alzheimer’s disease. An anti-dementia diet is based on foods shown by research to reverse neurodegenerative disease. Optimum nutrition is necessary for neuroplasticity, neurogenesis, and brain repair. Every bite counts because every food choice directly affects your brain’s chemical structure and function.

Following are the principal features of an Alzheimer’s prevention diet:

Autophagy—This is restricting all daily food consumption to an eight-hour period. This allows the body extra time to clean up, rebuild, and detoxify.

Low-carb, grain-free diet—Carbohydrate intake should be restricted to 5–10 percent of your daily calories.

High-fat, ketogenic diet—About 60–75 percent of calories should come from “good fats,” which include the following:

  • Omega-3 oils—The best source of omega-3’s by far is flaxseed oil. Other sources include olive oil, avocado oil, and walnut oil, as well as beans and nuts.
  • Medium-chain triglycerides—Coconut oil is the best source of MCTs and the best oil for cooking.

Avoidance of omega-6 oils—These oils promote neurodegenerative disease. Avoid safflower, sunflower, soy, canola, cottonseed, and corn oils; hydrogenated oils; and margarine and butter substitutes. The high levels of omega-6 fatty acids in these oils fan the fires of inflammation.

Low-protein diet—About 15-30 percent of calories should come from protein. This includes small to moderate amounts of clean, simple, high-protein foods such as lean meat and eggs.

Fresh, whole, pure, simple foods—To the extent possible, consume only foods that are unprocessed, additive-free, preservative-free, pesticide-free, hormone-free, non-GMO, heavy-metal free, BPA-free, and organic.

Polyphenol-rich foods—Vegetables and fruits should make up the largest component of your diet because these offer the highest concentrations of antidementia compounds. Fruits—especially berries—are loaded with polyphenols, so emphasize blueberries, blackberries, strawberries, raspberries, plums, pomegranates, red grapes, and cherries.