Alzheimer’s and dementia are two of the most debilitating diseases affecting seniors today. Although there is currently no cure, a healthy diet rich in certain nutrients has been shown to help reduce the risk of developing these illnesses.

Below are the top 10 foods to incorporate into your diet to help prevent Alzheimer’s and dementia.

1. Blueberries

Blueberries contain anthocyanins, which have been linked to improving cognitive function in both young and older adults.

A study published in the Journal of Agricultural and Food Chemistry found that blueberries improved memory and learning abilities in older rats.

2. Leafy Greens

Leafy greens such as kale, spinach, and arugula are high in vitamin K, which has been shown to reduce the risk of Alzheimer’s disease.

A study published in the journal Neurology found that participants with the highest intake of vitamin K had a 47% lower risk of developing Alzheimer’s compared to those with the lowest intake.

3. Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to improve cognitive function.

A study published in the journal Alzheimer’s & Dementia found that participants with a diet high in omega-3 fatty acids had a 26% lower risk of developing Alzheimer’s compared to those with a diet low in these fatty acids.

4. Nuts

Nuts such as almonds, walnuts, and pecans are high in vitamin E, which has been linked to reducing the risk of cognitive decline.

A study published in the Journal of the American Medical Association found that participants with a diet high in vitamin E had a lower risk of developing Alzheimer’s.

5. Berries

Berries such as strawberries, raspberries, and blackberries are high in antioxidants, which have been linked to improving cognitive function.

A study published in the Journal of Agricultural and Food Chemistry found that older adults who consumed blueberries and strawberries had improved cognitive function compared to those who did not consume these berries.

6. Olive Oil

Olive oil is high in monounsaturated fats, which have been shown to improve cognitive function.

A study published in the journal PLOS ONE found that participants who consumed a Mediterranean diet rich in olive oil had better cognitive function compared to those who did not consume olive oil.

7. Whole Grains

Whole grains such as oatmeal, brown rice, and quinoa are high in fiber, which has been linked to improving cognitive function.

A study published in the Journal of Nutrition found that participants with a diet high in whole grains had better cognitive function compared to those with a diet low in whole grains.

8. Turmeric

Turmeric is a spice commonly used in Indian cuisine that has been shown to have anti-inflammatory properties.

Inflammation has been linked to cognitive decline, and a study published in the Journal of Alzheimer’s Disease found that turmeric improved cognitive function in patients with Alzheimer’s.

9. Avocado

Avocado is high in monounsaturated fats, which have been shown to improve cognitive function.

A study published in the Journal of Alzheimer’s Disease found that participants with a diet high in monounsaturated fats had better cognitive function compared to those with a diet low in these fats.

10. Dark Chocolate

Dark chocolate contains flavonoids, which have been linked to improving cognitive function.

A study published in the journal Frontiers in Nutrition found that participants who consumed dark chocolate had improved cognitive function compared to those who did not consume dark chocolate.