Best Foods for Dementia (2024)

Maintainingproper nutritionthrough a healthy dietis a critical part of dementia care. Incorporating the following foods into daily meals usingsenior-friendly recipescan offer numerous health benefits for seniors living with dementia.^[01] Be sure to check with your loved one’s medical provider before making dietary changes or introducing new foods.

Beans, nuts, seeds, and legumes

Plant proteins and legumes can provide a variety of benefitsto older adults.^[02] Legumes offer important vitamins and minerals essential for optimal brain health. Vitamin B6 – commonly found in legumes, tofu, and soy-based foods – helps the bodyregulate sleep, appetite, and mood.^[03]

Nuts are some of the best foods for dementia. Research indicates that a diet rich inwalnuts can reduce the risks of Alzheimer’s diseaseand may delay its onset.^[04] People who eat nuts have shown better long-term brain functioning in clinical studies.^[05] Beans, nuts, seeds, and legumes are also a good source ofvitaminEand mineralslikemagnesium,manganese,molybdenum, andpotassium— which support various complex functions, including nerve health, and proper metabolism.^[03]

You may consider adding the following foods that help with dementia-related illnesses: ^{[06,07,08,09,10]}

• Beans and legumes: One cup of cooked lentils offers16% of the nutritional daily value (DV) of potassium. Meanwhile, chickpeas can provide39% of the DV of manganese.
• Nuts: One ounce of hazelnuts provides 70% of the DV of manganese. Adding just 1 ounce of Brazil nuts to a daily diet results in consuming 989% of the DV of selenium. And just 1 ounce of almonds results in 45% of the DV for vitamin E.
• Seeds: A 1-ounce serving of roasted pumpkin seeds can provide 37% of the DV of magnesium. And, adding 1 ounce of dry-roasted sunflower seeds to a person’s diet offers 49% of the DV of vitamin E.

Berries

Berries provide a mix of health benefits and taste-bud-tickling sweetness.For example,neurodegeneration— the loss of structure or function of the brain and nervous system —may be delayed or prevented by eating blueberries.^[11]

Studies on neurodegenerative diseases, such as dementia, offer solid evidence that many types of berries, such as the following examples, can improve brain function: ^[12]

• Elderberries
• Blueberries
• Blackberries
• Black currants
• Mulberries
• Strawberries

Colorful fruits and vegetables

Consuming a variety of colorful fruits and vegetables, or “eating the rainbow,” provides an array of nutrients critical to brain health.^[13] Older adults who eat three servings of vegetables and two servings of fruits daily have a lower risk of dementia.^[14] “Eating the rainbow” can also help ensure a senior is getting a range of nutrients in their diet.

The following are examples of “rainbow” eating, with DVs of vitamins and minerals from the NIH: ^{[06,07,15,16]}

• Red:A half-cup serving of sweet red pepper provides 106% of the DV for vitamin C, while half a cup of strawberries features 54% of the DV.
• Orange: Half a cup of dried apricots provides 23% of the DV of potassium, while 1 cup of mashed acorn squash offers 14%.
• Yellow: A half-cup serving of raw pineapple offers 35% of the DV of manganese.
• Green: A medium-sized kiwi has 71% of the DV of vitamin C, while half a cup of sweet green peppers offers 67%.
• Blue and purple: A half-cup serving of raw blueberries offers 13% of the DV of manganese, and half a cup of dried prunes provides 15% of the DV of potassium.
• White: A baked russet potato features 14% of the DV of niacin, and half a cup of raw cauliflower has 29% of the DV of vitamin C.

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Cocoa

Cocoa flavanols, which act as anti-inflammatory antioxidants, have been found to support brain function.^[17] High quantities of cocoa flavanols are found in dark chocolate and are connected to improvements in memory and attention.

Coffee and tea

Coffee and tea may not be what comes to mind when you think of foods good for dementia. However, coffee and its caffeine content provide benefits for those with mild cognitive impairment. Clinical studies have also shown that caffeine and coffee may delay the onset of dementia in seniors.^[18]

Tea helps reduce oxidative stress which may play a role in the development of dementia symptoms.^[19] Many foods good for dementia featureanti-inflammatory propertiesthat target oxidative stress and improve overall health.

Fish

Eating fish may be connected to slower cognitive decline over time.^[20] Fish is a rich source of the following vitamins and minerals essential to the human body:

• Manganese.The body utilizes this mineral to metabolize amino acids and other substances for healthy bodily functions.
• Retinoids.Sometimes referred to as vitamin A, retinoids assist in maintaining the health of the body’s tissues.
• Vitamin B3.This vitamin is essential for the health of the brain and nervous system.
• Vitamin B6. This vitamin helps convert tryptophan into niacin and serotonin. It is key for healthy sleep, appetite, and moods.
• Vitamin B12.This vitamin assists the body’s nervous system by protecting nerve cells and promoting their growth.
• Vitamin D.As an essential vitamin, vitamin D helps maintain normal blood levels of calcium and phosphorus for optimal health.^[03]

Fish is a potentially beneficial food for people living with dementia. The following examples show how fish can add important nutrients to a diet: ^[03,21]

• A 3-ounce serving of rainbow trout offers81% of the DV of vitamin D.
• One tablespoon of cod liver oil offers170% of the DV of vitamin D.
• A 3-ounce serving of bluefin tuna offers385% of the DV of vitamin B12.
• A 3-ounce serving of sockeye salmon provides54% of the DV of niacin.

Leafy green vegetables

Leafy greens are rich in substances such as folate and lutein. Consuming one serving per daymay reduce the decline of nervous system functioningin aging adults.^[22]

Leafy greens also contain the following vitamins and minerals:

• Vitamin B2,sometimes called riboflavin, is essential for healthy skin, hair, blood, and brain cells.
• Calciumassists the body’s nervous system by helping to transmit nerve impulses throughout the body.
• Vitamin Eplays the role of an antioxidant in the body. Diets enriched with this vitamin may prevent Alzheimer’s disease.^[03]

The following are examples of leafy greens that contain essential vitamins and minerals:

• Adding half a cup of boiled spinach offers 13% of the DV of vitamin E, 35% of the DV of manganese, and 9% of the DV of calcium.^[09,07,23]
• Eating half a cup of boiled, chopped broccoli provides 8% of the DV of vitamin E and 57% of the DV of vitamin C.^[09,15]
• Consuming half a cup of cooked cabbage provides 31% of the DV of vitamin C.^[15]

Probiotic foods

Probiotic foods can help with digestion and absorption of nutrients like tryptophan — a necessary amino acid for serotonin and melatonin production. Studies show that consuming multispecies probiotics maypositively influence gut bacteriaand promote tryptophan absorption in those with cognitive decline.^[24]

Common probiotic foods good for dementia that can be found in grocery stores include the following:

• Yogurt
• Kefir
• Kombucha
• Sauerkraut
• Cottage cheese

Edible mushrooms

Edible mushrooms contain the following vitamins that are valuable for cognitive health: ^[03,16]

• Vitamin B3, sometimes referred to as niacin, plays a role in maintaining a healthy brain and nervous system functioning.
• Vitamin B5supports the production of neurotransmitters throughout the body.

For example, shiitake mushrooms offer 52% of the DV of vitamin B5.^[25]

The lion’s mane mushroom has long been used in traditional Chinese medicine and may offer neurological benefits to older adults based on recent studies. Lion’s mane promotes healthy functioning in the nervous system and provides anti-inflammatory properties.^[26]

Read related article:How to Improve Immune System in Elderly: 10 Key Ways

It can be difficult for a caregiver to meet the nutritional needs of a loved one living with dementia, especially as the disease progresses. Many senior living communities, includingmemory care, employ nutritional experts orhire dietary consultants to offer services tailored to residents with dementia.

If you would like help with your loved one’s long-term care, reach out to aSenior Living Advisor at A Place for Mom. Their free services can assess your loved one’s situation and help you locate memory care options in your area.