Alzheimer’s disease, the most common type of dementia, is often characterized by how it causes cognitive decline. However, it’s important to note that dementia of any kind is extremely complicated, and your risk of Alzheimer’s is determined by much more than your cognitive habits. In fact, there’s even a link between vitamins and Alzheimer’s.
Some vitamins that are good for lowering the risk of Alzheimer’s disease include:
- Vitamin B
- Vitamin C
- Vitamin D
- Vitamin E
- Omega-3
Is Alzheimer’s Preventable?
Alzheimer’s disease is a type of dementia that affects millions of people worldwide. This is an extremely complex condition that causes damage to cells throughout the brain, and is well-known for how it leads to cognitive decline, memory impairment, and more.
While there is no known cure, it is possible to reduce the risk of developing this condition, with one simple way being changing your diet and nutritional habits. If dietary adjustments aren’t possible, you can use vitamins and supplements to lower your risk of Alzheimer’s disease.
Vitamin B
Vitamin B is essential for brain health and function. It helps to produce energy, supports cell health, and creates neurotransmitters. There are several types of vitamin B, including B6, B9 (folic acid), and B12, all of which are important for reducing the risks of cognitive decline.
Some foods rich in vitamin B include:
- Eggs
- Dairy products
- Leafy green vegetables
- Fish
- Poultry
- Whole grains
Including these foods in daily meals can help ensure adequate intake of vitamin B, supporting brain health and potentially reducing the risk of dementia.
Vitamin C
Vitamin C is a powerful antioxidant. This vitamin is known to combat oxidative stress, which is linked to Alzheimer’s disease. It’s crucial for helping maintain your tissues and repairing existing damage, making it an important nutrient for preserving your brain health.
Foods rich in vitamin C include:
- Citrus fruits (oranges, lemons, grapefruits)
- Berries (strawberries, raspberries, blueberries)
- Bell peppers
- Broccoli
- Spinach
- Tomatoes
Adding these foods to your diet can provide the vitamin C necessary for protecting your brain from cognitive decline.
Vitamin D
Vitamin D is essential for bone health, but it also plays a significant role in brain health. While you primarily can receive vitamin D from exposure to sunlight, it is present in some foods, such as:
- Fatty fish (salmon, mackerel, tuna)
- Fortified dairy products
- Fortified cereals
- Egg yolks
- Cheese
- Beef liver
Low levels of vitamin D are associated with an increased risk of cognitive decline and dementia, including Alzheimer’s disease.
Vitamin E
Vitamin E is another crucial antioxidant that helps in protecting cells from damage caused by free radicals. This vitamin is known for its role in maintaining skin health, but its benefits extend to brain health as well.
Vitamin E can help protect neuron cells from oxidative stress, a significant factor in cognitive decline and Alzheimer’s disease. This can lower the risk of Alzheimer’s—especially when combined with other vitamins and supplements.
Foods high in vitamin E include:
- Nuts and seeds (almonds, sunflower seeds, hazelnuts)
- Spinach
- Broccoli
- Pumpkin
- Red bell peppers
- Vegetable oils (sunflower, safflower, and wheat germ oil)
These foods can be an excellent approach to strengthening your brain against cognitive decline while combatting one of the causes of Alzheimer’s disease.
Omega-3
Omega-3 fatty acids are crucial polyunsaturated fats. They support the structure of cells throughout the body and significantly reduce inflammation, which is beneficial for almost every organ. These healthy fats are closely associated with a reduced risk of cognitive decline.
Foods rich in omega-3 include:
- Fatty fish (salmon, sardines, herring)
- Flaxseeds
- Chia seeds
- Walnuts
- Soybeans
- Canola oil
These sources of omega-3 fatty acids can help protect you from inflammation while promoting brain health.
How Lifestyle Affects the Risk of Alzheimer’s
If you can’t work the above vitamins into your natural diet, there is good news—you can find them in supplement form at most grocery stores and pharmacies. However, it’s important to remember you should never make significant dietary changes without consulting a healthcare professional. Some vitamins may be harmful in high doses, so don’t put yourself at risk.
Your diet and nutrition aren’t the only factors that affect your risk of Alzheimer’s. Instead, a well-rounded approach is key to preserving cognitive abilities and brain health. Make sure you also:
- Engage in regular physical exercise
- Maintain a healthy weight
- Create social connections and spend time with others
- Get enough sleep each night
- Manage your stress levels where possible
Don’t forget to regularly engage in activities that challenge your mind and create new connections in the brain. Puzzles, reading, writing, and learning new skills are excellent ways to lower the risk of all kinds of cognitive problems, and they can be a fun and enjoyable way to spend your time.
Learn More About Alzheimer’s
At Kingston Residence of Marion, we know how important it is to lead a healthy lifestyle. While Alzheimer’s disease is complicated, there are plenty of strategies you can take to lower your risk of developing this condition. Contact our team today to learn more—we’re here to support you every step of the way!
