Foods to Fight Alzheimer’s

  • 16 Feb 2016
  • Reading time 3 mins
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1. Eat essential fats and phospholipids:

  • Eat an egg a day, or six eggs a week - preferably free-range, organic and high in omega-3s. Boil, scramble or poach them, but avoid frying.
  • Eat a tablespoon of seeds and nuts every day - the best seeds are flax, hemp, pumpkin, sunflower and sesame. (As for nuts go for what you like - Brazils, almonds, hazelnuts, cashews . . . ) You get more goodness out of them by grinding them first. They’re delicious sprinkled on cereal, soups and salads.
  • Eat cold water, oily carnivorous fish - have a serving of herring, mackerel, salmon or sardines two or three times a week (limit tuna, unless identified as low in mercury, to three times a month).
  • Used cold-pressed seed oils - choose an oil blend such as Essential Balance or Udo’s Choice for salad dressings and other cold uses, such as drizzling on vegetables instead of butter.


2. Eat slow-release carbohydrates, and avoid refined ones:

  • Eat whole foods - whole grains, lentils, beans, nuts, seeds, fresh fruit and vegetables - and avoid white, refined and over-processed foods.
  • Snack on fresh fruit, preferably apples, pears and/or berries.
  • Eat four servings a day of whole grains and/or pulses. Try rice, rye, oats, corn, quinoa or wholewheat, boiled or in a breads and pasta; and lentils, beans or chickpeas.
  • Dilute fruit juices and only eat dried fruit infrequently in small quantities, preferably soaked or with a small handful of nuts or seeds.


3. Eat vitamin, mineral and antioxidant rich foods:

  • Eat half your diet raw or lightly steamed.
  • Eat three or more servings a day of fresh fruit, including one of berries.
  • Eat four servings a day of dark green, leafy and root vegetables such as tender stem broccoli, broccoli, kale, spinach, watercress, carrots, sweet potatoes, Brussels sprouts, green beans or pepper.
  • Have a serving a day of beans, lentils, nuts or seeds - all high in folic acid.

4. Eat enough protein: