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Lowering the risk of Alzheimer’s may be as easy as incorporating the right foods into your diet.
A recent study conducted by researchers in Boston, Chicago, and Washington, D.C., revealed that consuming foods rich in choline could potentially decrease the likelihood of developing this common form of dementia.
Choline, an essential micronutrient, can be found in a variety of foods such as poultry, dairy products (like milk, yogurt, and eggs), cruciferous vegetables such as broccoli and Brussels sprouts, beans, and certain types of fish, according to the USDA.
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The researchers concluded that a diet high in choline is linked to better cognitive function and a reduced risk of dementia.
Participants in the study, with an average age of 81 and no history of Alzheimer’s, completed dietary questionnaires and underwent annual neurological examinations.
A recent study found that consuming foods high in choline could lower the risk of developing dementia. (iStock)
After an eight-year follow-up, the researchers discovered that individuals who consumed around 350 milligrams of choline per day had the lowest risk of receiving clinical diagnoses of Alzheimer’s in older adults.
Registered dietitian nutritionist, Ilana Muhlstein, from Los Angeles, also supported the connection between choline and brain health. She referenced a 2024 study conducted in China that indicated choline intake can enhance cognitive function, particularly in women.
“Your brain uses 20% to 30% of the calories you consume.”
“This study motivated me to start supplementing choline,” she mentioned. “As I noticed my memory declining over the years, I initially attributed it to ‘pregnancy brain’ or ‘mommy brain,’ but eventually realized the importance of taking action to support my cognitive health.”
“I already maintain a healthy sleep routine, exercise regularly, play mahjong, and limit my alcohol intake, so incorporating choline seemed like the next logical step for me.”
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Muhlstein highlighted that over 90% of the choline found in eggs is located in the yolk. For individuals who opt for egg whites for dietary reasons, taking a choline supplement could be a beneficial alternative.
It is crucial to personalize choline intake based on individual requirements, as per guidance from the Harvard School of Public Health, the nutritionist emphasized.
“Premenopausal women may have lower dietary choline needs, given that higher estrogen levels stimulate choline production in the body,” according to the university.
More than 90% of choline in an egg can be found in the yolk, according to a dietitian nutritionist. (iStock)
During a separate interview with Fox News Digital, Dr. Daniel Amen, a psychiatrist, brain imaging specialist, and founder of Amen Clinics in California, underscored the significance of consuming the right foods for optimal brain health.
“Your brain utilizes 20% to 30% of the calories you consume,” he explained. “Therefore, nutrition plays a critical role in either supporting or harming your brain health.”
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Dr. Amen recommended walnuts as one of his top choices for promoting brain health, as they contain choline and omega-3 fatty acids.
He also suggested incorporating wild salmon into one’s diet due to its high omega-3 and healthy protein content, along with organic blueberries and leafy green vegetables.
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“Having a daily salad with blueberries, salmon, walnuts, and a drizzle of lemon and olive oil would make for a perfect brain-boosting lunch,” he added.
According to Dr. Daniel Amen, a psychiatrist and brain imaging specialist, nutrition is “critical” for brain health. (Katie Levine; iStock)
Dr. Amen also recommended considering specific supplements such as vitamin D, omega-3 or fish oil, or a daily multivitamin to support optimal brain health.
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“Nearly two-thirds of the American population have insufficient levels of vitamin D,” he noted. “Low vitamin D levels pose a universal risk factor for various brain-related issues, as well as overall health concerns like obesity and cancer… It is important to be aware of and optimize your vitamin D levels.”
Fox News Digital has reached out to the researchers of the study for further insights.
