Dementia: A diet rich in natural foods may protect the brain

Saturday 11 July 2026 - 10:16

Adopting a diet that emphasizes minimally processed foods could help preserve cognitive functions and reduce the risk of dementia, according to a recent scientific study conducted among older adults. The results suggest that the benefits of a balanced diet may also apply to individuals showing biological signs associated with Alzheimer's disease.

Researchers followed over 1,800 adults aged 60 and older, who showed no signs of dementia at the start of the study. Participants reported their eating habits over several years, while blood tests assessed various biomarkers related to neurodegenerative diseases. Their health status was then monitored over a long period.

At the end of the follow-up, several hundred participants developed some form of dementia. Analyses show that individuals consuming a diet with low inflammatory potential had a lower risk of developing the disease, including among those considered most at risk due to certain biological markers.

Scientists notably found that participants with high levels of biomarkers associated with Alzheimer's disease experienced a significant reduction in dementia risk when they adopted a diet rich in plant-based foods and low in ultra-processed products.

Contrary to a widespread belief, there is no officially recognized "anti-inflammatory" diet. Researchers evaluate the inflammatory potential of diets based on the foods consumed regularly. The most favorable diets generally consist of fruits, vegetables, legumes, nuts, whole grains, fish, and vegetable oils, while sugary drinks, red meat, and industrial foods occupy a more limited space.

This nutritional approach bears many similarities to the Mediterranean diet, widely recognized for its beneficial effects on cardiovascular health and healthy aging.

Experts remind us that inflammation is a natural defense mechanism of the body. However, when it becomes chronic, it can promote the onset of many age-related diseases, particularly by damaging blood vessels and nerve cells or disrupting brain function.

The authors emphasize that dementia results from a combination of many factors. Genetic predispositions, high blood pressure, diabetes, cardiovascular diseases, smoking, excessive alcohol consumption, and even hearing loss can also influence the risk of developing cognitive decline.

They also clarify that their conclusions should be interpreted with caution. The study highlights an association between dietary habits and the risk of dementia, without establishing a direct cause-and-effect link. Additionally, the dietary data relied on participants' self-reports and concerned only an elderly population living in Sweden.

Despite these limitations, this research reinforces health professionals' recommendations for a balanced diet. Consuming more fresh and whole foods, reducing ultra-processed products, and favoring water over sugary drinks not only helps protect the brain but also reduces the risk of cardiovascular diseases, type 2 diabetes, strokes, and certain cancers.

Finally, experts remind us that diet is just one component of prevention. Regular physical activity, quality sleep, controlling blood pressure, cholesterol, and blood sugar levels, quitting smoking, and maintaining an active social and intellectual life remain essential factors for preserving cognitive abilities as one ages.