- Vegetables like broccoli can play an important role in helping reduce your risk of Alzheimer’s.
- Broccoli’s combo of antioxidants, sulforaphane and folate helps protect the brain from cognitive decline.
- Other habits, like getting regular exercise, quality sleep and social engagement, are also beneficial.
If you could lower your risk of Alzheimer’s disease by making a few small changes to your daily routine, would you want to know how? While age and genetics (which are risk factors for developing Alzheimer’s) are beyond your control, experts continue to highlight the powerful role lifestyle choices, especially your diet, can play in protecting your brain.
“Alzheimer’s disease is a progressive brain disorder that affects memory and thinking,” explains Lisa Young, Ph.D., RD. “While age and genetics are major factors, lifestyle choices, including diet, exercise, sleep and social engagement, can make a real difference.”
Enter broccoli: a humble, everyday vegetable with impressive brain health–supporting benefits. In this article, we’ll dive into why broccoli deserves a spot on your plate if you want to support your brain health.
How Broccoli May Help Reduce Alzheimer’s Disease Risk
Rich in Antioxidants
“Broccoli is one of the best vegetables for reducing Alzheimer’s disease risk because it’s packed with powerful antioxidants and compounds that protect brain cells from inflammation and oxidative stress—two key drivers of cognitive decline,” says Young. By combating this potential damage, antioxidants help keep brain cells healthy and functioning properly.,
One of the antioxidants found in broccoli is called lutein. A meta-analysis found that lutein intake was associated with slight improvements in attention, memory and decision-making skills. Evidence also suggests that lutein might help maintain cognitive abilities, particularly in decision-making, and could potentially help reduce the risk of cognitive decline over time.,
Sulforaphane: Formed When Broccoli Is Chopped or Chewed
Broccoli contains a compound called glucoraphanin, which, when the vegetable is chopped or chewed, is converted into sulforaphane by an enzyme. This powerful substance has been studied for its significant health benefits, especially for the brain. “Sulforaphane has neuroprotective properties to protect brain cells from inflammation and oxidative stress,” says Lisa Andrews, M.Ed., RD. Its ability to reduce inflammation is particularly important, as chronic inflammation is believed to be a major contributor to Alzheimer’s disease.
Specifically, researchers have found that sulforaphane targets 45 key molecules in the brain, helping to reduce inflammation, improve insulin resistance and prevent cell death—all factors linked to Alzheimer’s. It also supports important brain processes, like breaking down harmful proteins and regulating cell survival. Sulforaphane’s ability to cross the blood-brain barrier, along with its anti-inflammatory and brain-protective properties, makes it a promising candidate for managing Alzheimer’s. However, more research is needed to fully understand its potential as a treatment.
A Source of Folate
Broccoli also delivers a healthy dose of an essential nutrient that supports overall cognitive function. “Broccoli is a source of folate, a nutrient linked to better cognitive function,” says Young. Folate, a B vitamin, plays a crucial role in brain health.,
A review of multiple studies found that people with Alzheimer’s tend to have lower levels of folate in their blood compared to those without the disease. The analysis also showed that low folate levels (below 13.5 nmol/L) are associated with nearly double the risk of developing Alzheimer’s, while a “healthy” folate level is associated with a reduced risk. Additionally, getting enough folate through diet or supplements (meeting or exceeding the recommended daily allowance) was associated with a 56% lower risk of Alzheimer’s.
Ways to Enjoy Broccoli
Incorporating this brain health–supporting vegetable into your diet is simple and delicious. “Broccoli is extremely versatile and can be incorporated into any cuisine,” says Erin Dougherty, M.P.H., RD. Its mild flavor pairs well with a variety of seasonings and dishes, making it easy to add to your weekly meal plan.
Here are a few ideas to get you started:
- Roast it: Toss broccoli florets with olive oil, salt, pepper and garlic powder. Roast at 400°F for 20 to 25 minutes, until tender and slightly crispy.
- Lean on frozen veggies: Keep frozen broccoli on hand for convenience. It’s prewashed, pre-cut and can be quickly steamed, microwaved or added to soups and casseroles without any prep.
- Add it to stir-fries: Broccoli adds a wonderful crunch and nutritional boost to any stir-fry. Pair it with chicken, tofu or other vegetables, along with your favorite sauce.
- Blend it into smoothies: Add a handful of raw or steamed broccoli to your morning smoothie for an extra dose of nutrients. Pair it with fruits like pineapple or mango.
- Eat it raw: Enjoy raw broccoli florets with hummus or a healthy yogurt-based dip for a crunchy and satisfying snack.
- Mix into pastas and casseroles: Chop broccoli into small pieces and mix it into your favorite pasta sauce, mac and cheese, or baked casserole for an easy vegetable boost.
Other Ways to Help Reduce Your Risk
A holistic approach is best for protecting your brain. Adding broccoli to your plate is a fantastic step, but combining it with other brain health–supporting habits may be more impactful. Here are some things to consider under your health care provider’s guidance.
- Adopt a brain-healthy diet: Focus on eating patterns that prioritize plant-based foods. “Research suggests that the Mediterranean diet, which includes lots of fruits, leafy vegetables, whole grains and other plant-based foods, may lower the risk of cognitive decline,” Andrews shares. Similarly, the MIND diet was specifically designed to support brain health.
- Get regular exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking or swimming. Physical activity increases blood flow to the brain and may stimulate the growth of new brain cells.
- Prioritize quality sleep: Strive for seven to nine hours of uninterrupted sleep per night. During sleep, your brain clears out toxins that can accumulate and contribute to Alzheimer’s disease.
- Challenge your mind: Keep your brain active by learning a new skill, playing puzzle games, reading or taking a class.
Meal Plan to Try
30-Day MIND Diet Meal Plan for Cognitive Health, Created by a Dietitian
Our Expert Take
Making proactive choices to support your long-term health is one of the most powerful things you can do. While there is no single food that can prevent Alzheimer’s disease, a diet rich in nutrient-dense vegetables like broccoli can play a significant role in reducing your risk. Its unique combination of antioxidants, sulforaphane and folate helps protect the brain from the inflammation and oxidative stress associated with cognitive decline.
As Young points out, “Regularly including broccoli and other cruciferous vegetables—like Brussels sprouts, kale and cauliflower—fits beautifully into brain-protective eating patterns such as the MIND or Mediterranean diets.” By pairing a diet full of these powerful plants with other habits like regular exercise, quality sleep and social engagement, you can create a comprehensive lifestyle that nurtures both your body and your brain for years to come.
