Carotenoid-Rich Diet Linked to Lower Alzheimer’s Risk

A study from the Virginia Tech Carilion School of Medicine, published in 2023, suggests that consuming more carotenoids—micronutrients found in brightly colored fruits and vegetables—may lower the risk of developing Alzheimer's disease.

Carotenoids Are Linked to Brain Health

This research builds on earlier findings from the Rush Memory and Aging Project, which tracked the dietary habits and brain health outcomes of 1,489 older adults. Participants who consumed higher levels of carotenoids—such as beta-carotene (in carrots and spinach) and lutein (in egg yolks and pistachios)—showed a lower risk of developing Alzheimer’s disease.

The 2023 study went a step further, measuring carotenoid levels directly in the brains of deceased donors with and without confirmed Alzheimer’s disease. The findings, according to study author Dr. C. Kathleen Dorey, revealed significantly lower levels of several carotenoids—including Lycopene, zeaxanthin, lutein, and alpha-tocopherol (vitamin E)—in brains affected by Alzheimer's. “Carotenoids can help minimize the damage caused by normal brain metabolism,” Dorey explained, highlighting the potential role of a carotenoid-rich diet in keeping the brain healthy.

How to Get More Carotenoids in Your Diet

While only about 1 in 10 Americans meet their daily vegetable needs, nutritionists urge the public to include a wider variety of colorful vegetables and fruits in their meals for brain and overall health. Key carotenoid sources include:

- Lycopene: Tomatoes, watermelon, guava  

- Zeaxanthin: Yellow corn, egg yolks, orange peppers  

- Lutein: Watercress, egg yolks, kiwi, pistachios  

- Vitamin E (alpha-tocopherol): Sunflower seeds, pumpkin, peanuts  

Nutrition experts recommend eating “the rainbow” to obtain a wide array of nutrients needed for optimal health. Though there’s currently no official dietary guideline specifically for carotenoids, the Dietary Guidelines for Americans encourages at least three servings of vegetables and two servings of fruit each day.

Diet and Alzheimer’s: The Big Picture

More than 6.5 million Americans are affected by Alzheimer’s disease, most over age 75. While genetics and other factors like high blood pressure, diabetes, and social health contribute to risk, diet remains an important and modifiable factor.

Eating approaches such as the MIND diet—which blends elements of the Mediterranean and DASH diets—support cognitive health by prioritizing plant-based foods, leafy greens, and healthy fats. The DASH diet, in particular, emphasizes regular intake of a variety of vegetables, further supporting the importance of dietary diversity.

The science continues to strengthen the case for eating more fruits and vegetables, not just for physical wellness but also for brain health. As research progresses, incorporating more carotenoid-rich foods remains a simple, evidence-supported step for those looking to reduce their risk of Alzheimer’s disease.