Study: A Plant-Based Diet Helps Delay Dementia in Older Black Adults

Could a plant-based diet help maintain brain health and prolong cognitive functioning into older age? Preliminary findings from the Rush Institute for Healthy Aging suggest that a plant-based diet could significantly stall cognitive decline in older Black adults. Without a cure for Alzheimer’s and dementia, protecting brain health in old age seems impossible, but now, people can start protecting their cognitive ability by simply improving their diets.

African Americans are about twice as likely to develop dementia compared to non-Hispanic white Americans. Dietary modification is an effective preventive strategy to reduce the rate of cognitive decline, a hallmark feature of dementia, the authors noted in the study's abstract. "A healthy plant-based diet was associated with a slower rate of decline in global cognition, perceptual speed, and episodic memory in African Americans," they added. "These results are informative in facilitating the development of tailored dietary recommendations for the prevention of cognitive decline in diverse populations."

The study’s research team analyzed the diet and cognitive performance of 4,753 African American and white adults to determine how diet correlated with the decline of cognition, perceptual speed, and episodic memory. The entire participant pool averaged 74 years old at the start of the study, working with the researchers for over a decade. The team concluded that a healthy plant-based diet slowed cognitive decline substantially more for Black adults than for white adults.

The researchers divided the participants into three groups based on their self-reported dietary patterns:

The study revealed that cognitive decline slowed by 28.4 percent for Black adults following a healthy plant-based diet.

The findings suggest that Black adults can delay the effects of dementia and Alzheimer’s dramatically by adopting a plant-based diet in younger years. The dramatic findings showed eating a plant-based healthy diet without unhealthy refined grains could slow decline in two main areas by nearly 50 percent:

The Rush Institute for Healthy Aging presented the data at the American Heart Association’s Epidemiology and Prevention, Lifestyle, and Cardiometabolic Health conference in Chicago. While the findings heavily suggest that plant-based diets directly contribute to brain health, the research will be considered preliminary until the study is published in a peer-reviewed journal.

This new study joins a growing collection of research linking brain functioning to plant-based diets. While the Rush Institute study is considered preliminary, other researchers have found similar links to the role of a healthy plant-based diet in fighting cognitive decline. Research from the U.S. National Eye Institute suggests that minimizing meat and dairy in your diet could help reduce long-term risks of developing dementia.

Current estimates claim that more than 5 million Americans suffer from Alzheimer's and more people develop other forms of dementia. With few opportunities to delay this brain disease, people have turned to tangible solutions including diet.

A study published by the journal Alzheimer's & Dementia shows that a plant-forward diet or Mediterranean diet could help prevent cognitive decline. The study notes that in order for the diet to be effective, people must avoid even a small amount of animal fat or unhealthy meat and dairy-based foods. But, what should you eat to improve brain functioning into old age?

The research shows that the first step to improving longevity for brain functioning is to introduce plant-based foods and cut out meat and dairy products. But if you do not know where to start, nutrition researcher Martha Clare Morris, Ph.D. developed the MIND diet to help prevent cognitive decline. The diet is a blend of the Mediterranean and DASH diets, which both prioritize plant-based foods.

A study from 2019 even noted that the MIND diet is effective in preventing cognitive decline for people recovering from a stroke. The study notes that the MIND diet incorporates ingredients and nutrients that promote brain functioning such as omega-3 fatty acids, polyphenols in berries, and vitamin E in extra virgin olive oil.

If switching to a fully plant-based diet or the MIND diet feels especially intimidating, try introducing foods that have been proven to help brain functioning into your everyday routine. Check out these five foods for better brain health, improved concentration, and elevated mood.

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.