For years, dieticians and scientists around the world have been researching a plethora of factors that might decrease the risks of dementia and Alzheimer’s and ensure that the brain stays healthy, and the one thing that almost all of these researchers agree on is a Mediterranean style diet, which reduces the risk of cognitive problems and usually comprises of:

  1. Olive oil
  2. Avocado
  3. Fish
  4. Nuts
  5. Beans
  6. Vegetables
  7. Red wine
  8. Whole grains

According to a recent study that juxtaposed the diets of healthy older adults who followed a control reduced-fat diet with those who followed a Mediterranean diet with an abundance of nuts and olive oil, the groups that followed the Mediterranean diet fared as well as the groups that followed the reduced-fat diet. In fact, the people with the Mediterranean diet exhibited better cognitive functions.

A healthy diet of vegetables and fruits has been connected to a reduced risk of Alzheimer’s disease. It’s always best to load your plate with fresh and colorful fruits and vegetables to ensure that you’re meeting your body’s requirements for vitamins. Numerous studies have shown that a decreased risk of cognitive impairment was connected to consuming higher amounts of vegetables and fruits.

Also, important to note is the fact that recently, the National Institutes of Health attempted to determine and figure out the dietary factors responsible for reducing a person’s chances of cognitive impairment, in addition to establishing the dietary factors most effective in reducing a person’s risk of cognitive decline.

But first, it is important that we understand the meanings of all these terms. ‘Cognition’ refers to something that relates to a person’s mental abilities, for instance, attention, thinking, language, visuospatial comprehension, memory, etc. ‘Cognitive Impairment’ refers to when a person runs the risk of having a cognitive condition worse than his/her peers, ten years hence.

On the other hand, ‘Cognitive Decline’ refers to when a person runs the risk of having his/her cognitive abilities in a worse state than they are now.

Would you like to know what the researchers figured out after all their extensive studies and surveys? They were able to determine that the sole most crucial dietary factor in decreasing the tendency or risk of cognitive impairment was fish. While other healthy foods, like vegetables and fruits, definitely help maintain cognitive faculties, nothing beats fish in the cognitive health department. Consuming fish helps lower the risk of not just cognitive decline but cognitive impairment as well.

Therefore, it is highly recommended and advised that you opt for a Mediterranean-style diet that includes liberal servings of fish such as, Black Sea Bass, Catfish, Crab, Mackerel, Clams, Crawfish, Cod, Lobster, Tuna, Flounder, Salmon, Haddock, Shrimp, Sardines, Skate, Scallops, Sole, Squid, Trout, Tilapia, etc. However, you must exercise caution and steer clear of fish like big-eye tuna and swordfish as they have very high levels of mercury. The best way to know what is safe to eat is to refer to the FDA reports and guidelines!


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