These Foods May Lower Cognitive Decline Risk by 80%

When you misplace your keys for the third time in a week or blank on a close friend’s name, it’s hard not to wonder: Is this normal aging—or something more? Mild cognitive impairment (MCI) is a condition marked by subtle but noticeable changes in memory and thinking. And it’s surprisingly common among older adults. It affects nearly one third of people over age 65, and for many, it’s an early warning sign of dementia, including Alzheimer’s disease.

Unlike normal age-related forgetfulness, mild cognitive impairment can make it harder to manage daily tasks and can progress into more serious cognitive decline. While there’s still no cure for Alzheimer’s or other dementias, researchers are zeroing in on strategies to help delay or prevent cognitive decline. Diet is one of the most promising—and controllable—factors.

Many studies have suggested that antioxidant-rich foods may protect the brain, but questions remain: How much do they help? And what about other common habits, like drinking alcohol—does it cancel out any benefits? To explore these questions, researchers looked at the relationship between dietary antioxidants, alcohol consumption, and the risk of mild cognitive impairment in older adults. They recently published their findings in the journal Nutrients—and the results may inspire you to rethink what’s on your plate and in your glass. Let’s break down what they discovered.

How Was This Study Conducted?

This was a cross-sectional study, meaning it looked at data from a single point in time rather than following participants over a period of years. Researchers gathered data from 1,084 adults aged 55 and older living in Zhejiang Province, China. Participants answered questions about their diet, lifestyle, alcohol consumption and health history. They completed a cognitive screening using the Montreal Cognitive Assessment (MoCA), a widely used tool for detecting mild cognitive impairment.

The researchers used a validated dietary questionnaire to calculate a Composite Dietary Antioxidant Index (CDAI) for each person. The CDAI is based on six key antioxidants: vitamins A, C and E, as well as magnesium, zinc and selenium. Participants were sorted into four groups based on their CDAI scores, from lowest to highest.

What Did the Study Find?

The study found a clear pattern: people with higher antioxidant index scores had lower odds of having mild cognitive impairment—up to an 80% reduced risk.

But these risk reduction benefits aren’t for everybody across the board. When researchers looked at how alcohol and antioxidants interacted, they found that the protective effects of antioxidants were only statistically significant among people who didn’t drink alcohol at all. 

In other words, drinking any alcohol seemed to cancel out some of the brain benefits of a high-antioxidant diet. And  people who drank alcohol one to two times a week had more than double the odds of having mild cognitive impairment compared to non-drinkers.

Keep in mind, because this was a cross-sectional study, it can only show associations—not cause and effect. The dietary data was also self-reported, and people aren’t always 100% inaccurate when remembering what they ate. And while the study accounted for many factors that might influence brain health (like age, education and depression), it didn’t account for the amount or type of alcohol consumed.

How Does This Apply to Real Life?

These findings support what many nutrition experts have been saying for years: antioxidants help protect the brain and alcohol—despite the hype around red wine—may do more harm than good when it comes to cognitive health.

To add more antioxidants to your diet, focus on getting a variety of colorful, whole, antioxidant-rich foods. Some great options include:

• Leafy greens (spinach, kale) for magnesium and vitamin E
• Berries and citrus fruits for vitamin C
• Carrots, sweet potatoes, and winter squash for vitamin A
• Nuts and seeds (especially sunflower seeds and almonds) for vitamin E and selenium
• Whole grains and legumes for magnesium and zinc

Instead of reaching for a glass of wine in hopes of getting antioxidants, reach for a fruit salad or a handful of nuts. Foods provide a broader mix of beneficial nutrients—and without the potential downsides of alcohol.

Even small dietary upgrades can help. Try tossing sunflower seeds on your salad, snacking on oranges or blending spinach into a smoothie. If you’re already eating some antioxidant-rich foods, think about how you can include even more variety.

Our Expert Take

This study adds to a growing body of evidence that a diet rich in antioxidants can help protect your brain as you age—while regular alcohol consumption may increase your risk of cognitive decline. For a brain-healthy lifestyle, focus on eating more antioxidant-packed foods and avoiding alcohol. Your future self might thank you for it.