Live Comfortably - June 10, 2025

The Vibrant Mind: A Neuroprotective Diet

By Alex Freiman, RDN, FAND

I remember the last Thanksgiving we spent with my husband’s grandmother. Although the room was filled with love, smelled of roast turkey and pie, and was filled with the sound of laugher, there was an unease in her eyes. She no longer recognized her grandchildren, her son’s home, or the piano where she used to sit for hours and teach the neighborhood kids. Her dementia had progressed rapidly over the past year, and although we’d had an idea of it from the phone calls and family updates, it felt different today; more real. She quietly asked to go back to the memory care facility she once fought moving into, and my mother-in-law drove her home. We knew that would be the last family holiday she would join.

Unfortunately, many of us have similar stories about how dementia has affected us. And more unfortunately, the estimated number of people who will have stories like this in the future will continue to grow. It is estimated that the number of people with neurodegenerative diseases will grow to more than 150 million people by 2050, nearly triple the number of those living with dementia in 2019.

Recently, studies have shown that dementia is more preventable than previously thought. In fact, about 45% of dementia cases may be preventable through lifestyle modification. As a dietitian specializing in care for older adults, as well as a family member who has seen how tragic this disease truly is, this data is more than just a number. It’s an opportunity to ensure individuals get to fully experience the comfort of their memories and a lifetime of learning, accomplishments and love.

Summarizing the Research on Neuroprotective Diets

For years, various diets have been studied for their potential impact on preventing or slowing cognitive decline. Recently, researchers from the Global Brain Health Initiative by Social Impact Partners have reviewed the six diets believed to have the most significant impact on brain health:

• Dietary Approaches to Stop Hypertension (DASH) Diet: This diet emphasizes foods that are lower in sodium as well as saturated and trans fats. The DASH diet is especially popular among those who wish to lower their blood pressure and reduce their risk of heart disease.
• Mediterranean Diet (Medi): This diet emphasizes plant-based foods and healthy fats such as olive oil and nuts. It’s a popular diet for those seeking to manage their weight and prevent chronic diseases like diabetes.
• Mediterranean-Dash Intervention For Neurodegenerative Delay (Mind) Diet: This diet is designed to reduce the risk of cognitive decline and Alzheimer’s disease. It prioritizes berries, leafy greens, whole grains, nuts, olive oil, poultry, fish and beans.
• Modified Mediterranean Ketogenic Diet (Mmkd): This diet emphasizes healthy fats and moderate protein intake (focusing on poultry, fish and beans vs. red meat). It’s often used for blood sugar control, and may be easier for people to tolerate than a strict ketogenic diet.
• Nordic Diet: This diet, as you may suspect, focuses on foods that are readily available in Nordic countries. It focuses on plant-based foods, high-protein foods, complex carbohydrates and healthy fats. Berries, root vegetables and fatty fish are key components. It is often used by those seeking to reduce inflammation and improve heart health.
• Eat-Lancet (Eatl) Diet: This diet is popular among those who place high value on environmental sustainability. It has a heavy focus on whole, plant-based foods (vegetables, fruits, whole grains, nuts, etc.), with moderate amounts of meat and dairy.

Researchers found several commonly recommended food types among these six diets:

• Vegetables: Individuals who consume the highest number of vegetables, particularly dark green leafy vegetables, showed significantly slower cognitive decline. Some examples of dark green leafy vegetables are kale, spinach, collard greens, arugula and Swiss chard.
• Fruit & Berries: Although all fruits are encouraged, berries are particularly high in antioxidants, which have been shown to improve cognitive function in older adults.
• Beans, Nuts, Seeds and Whole Grains: Studies show that there is a potential link between higher whole grain intake and a reduced risk of developing dementia. Examples of whole grains are whole wheat bread and pasta, brown rice, oatmeal, popcorn, etc. Nuts are high in healthy fats, numerous essential vitamins and minerals, and antioxidants
• Fish: Fatty fish are high in omega-3s, DHA and EPA, which improve blood flow and have been shown to enhance brain function. Examples of fatty fish are salmon, mackerel, herring, tuna, sardines, trout and anchovies
• Oils: Olive oil is high in polyphenols, which have a high anti-inflammatory and antioxidant effect. Canola oil has been shown to have benefits as well; however, it is often more refined than olive oil, and its overall nutrition decreases as a result.

The six diets also suggested moderating intake of these types of foods:

• Lean Meats & Poultry: In all dietary patterns, lean meat and poultry are recommended; however, some studies suggest limiting their intake. This category would include chicken, turkey, beef sirloin, flank steak, 90% lean ground beef or pork and pork tenderloin.
• Red Meat: Red meat intake has been associated with higher rates of cardiovascular disease, obesity, diabetes and some cancers. As a result, all patterns suggest restricting red meat, including most cuts of beef and pork, lamb and processed meat, such as sausage and bacon.
• Alcohol: Studies differ on their recommendations for alcohol. The most common recommendation is 1 glass of red wine for women and up to 2 glasses of red wine for men per day. This is because red wine has been shown to have resveratrol, a compound known for its anti-inflammatory properties.
• Sweets: Increased amounts of added sugars are linked to obesity and type 2 diabetes, both of which impair cognition. This category includes pastries, desserts and sweet snacks.
• Saturated Fats: Although only a few of the studies discuss saturated fats, there is evidence supporting the benefits of limiting them. Much like sweets, they are linked to obesity and type 2 diabetes. Saturated fats include butter, cheese, red meat and fried food.

A New Neuroprotective Diet

Based on the summary of the data from the six diets, a new Neuroprotective Diet has been proposed. To quote the researchers, “this diet is designed to prevent cognitive decline by focusing on food components that are abundant in the nutrients that the brain demands to perform best.”

The highlights of this proposal include:

• Emphasis on daily intake of fruits and vegetables (at least five servings per day), nuts (at least three servings per day), whole grains and unsaturated fats (3 servings per day). These foods are rich in antioxidants and fiber, which play a role in decreasing inflammation and oxidative stress. In addition, beans and berries should be included in the diet 3-4 times per week.
• Focus on fatty fish, high in omega-3 fatty acids (three servings per week).
• Moderate consumption of poultry, red meat, dairy and eggs (three or fewer servings per week).
• Limit processed foods, sodium, sweets and saturated fat (1-3 servings per week), which have pro-inflammatory effects and have been linked to increased rates of neurodegenerative disease.

Goodwin Living already follows many of these recommendations in the menus we create and the choices we offer to residents in our senior living campuses. While empowering residents to make their own food choices, we make sure to offer a variety of vegetables, fish and whole grains. We prioritize using olive oil as the fat in our cooking processes. We also make sure to offer clear options for those who prefer to eat vegetarian, low sodium, dairy-free, etc. The options are there for residents who choose to follow the recommendations of a brain-healthy diet.

The Neuroprotective Diet is currently undergoing the process to validate its effectiveness through clinical trials. Goodwin Living looks forward to following the progress of this research in hopes that the information discovered will help us offer residents and team members meals that not only nourish their bodies, but their minds as well.

Reflecting on that last Thanksgiving with my husband’s grandmother, I can see how much is at stake when it comes to cognitive health. Her music, her cooking and her presence shaped a family, even as dementia slowly took away her memories. Stories like hers are reminders of how deeply this disease affects individuals and those who love them. The growing body of research on neuroprotective diets offers hope that lifestyle choices – including what we eat each day – can help protect brain function and preserve the connections and experiences that define a life well-lived. May this knowledge help to guide future choices toward many more years of clarity and cherished memories.

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Alexandra (Alex) Freiman, RDN, FAND, is a registered dietitian with a specialty in gerontological nutrition. She works with all levels of care within Goodwin House Alexandria (GHA) to help everyone achieve their nutrition-related goals and to ensure they are both happy and healthy.  In addition to her work at GHA, Alex is very active in the dietetics community.  She is the Past-President of both the Virginia Academy of Nutrition and Dietetics and the Northern Virginia Academy of Nutrition and Dietetics.  She is a former Delegate for the State of Virginia to the Academy of Nutrition and Dietetics House of Delegates, representing the interests of fellow dietitians throughout the state.  She frequently works with interns to instill upon the younger generations a passion for this profession and has even influenced multiple students to become geriatric dietitians as well! Alex is a native of New York State but fell in love with the D.C. area while attending the University of Maryland for her undergraduate degree.  In her free time Alex enjoys hiking, traveling, baking and spending time with her family.