7 Foods to Help Reduce the Risk of Parkinson's Disease

More than 150,000 Australians currently live with Parkinson's disease, and that figure continues to grow. What many don’t realise is that by the time symptoms like tremors, stiffness and slowed movement appear, around 70% of the brain cells that produce dopamine are already lost.

That’s why what you eat today matters. Although diet doesn’t guarantee prevention, including certain brain-protective foods while limiting others may influence how well those dopamine cells stay healthy over decades. Other foods may increase risk or worsen Parkinson's symptoms.

Let's get into the foods that have consistently been linked to a lower risk of Parkinson's disease, explain how they may help protect your brain, and show you practical ways to add them to your everyday meals.

Before we dive into how Parkinson’s develops, it’s worth asking what your own long-term brain-health risk picture looks like. This is where Everlab’s program can be genuinely useful. We look at the nutritional, metabolic and inflammation-related markers that influence brain ageing including things like homocysteine, B-vitamin status, omega-3 levels and key inflammation indicators to help identify potential gaps early. These results don’t diagnose or predict Parkinson’s disease, but they can give you and your doctor a clearer, personalised starting point for reducing modifiable risk factors over time.

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How Parkinson’s Disease Develops

Dopamine is produced in a small brain area called the substantia nigra. It allows smooth, controlled movement. When these cells die, your body loses that control, resulting in tremors, stiffness and slow movement that define Parkinson's.

Why do these cells die? Three main problems contribute to the loss of dopamine-producing cells:

• Oxidative stress – Free radicals damage cell structures, including DNA and cell membranes. The brain is vulnerable because it uses a lot of oxygen and contains fats prone to damage.
• Chronic inflammation – Your brain's immune cells become overactive, creating a hostile environment that slowly damages the neurons around them.
• Mitochondrial dysfunction – Mitochondria are your cells' power plants. When they stop working properly, cells can't produce enough energy to survive and function.

Certain compounds in everyday foods can counteract these three problems by neutralising free radicals, calming inflammation and supporting mitochondria.

Can Diet Influence Parkinson's Risk?

Several large observational studies have reported associations such as:

• Mediterranean diet adherence is linked with lower Parkinson’s odds (around 20–30% lower in some cohorts), with middle-aged women seeing larger reductions in certain studies, especially after age 60.
• MIND diet adherence is linked with later Parkinson’s onset, with some studies reporting differences of several years between high and low adherence groups.

These aren't small numbers. Your daily food choices, consistently repeated over the years, can significantly influence your brain's health trajectory. Still, these findings show associations rather than proof of prevention.

Foods That May Help Reduce Parkinson's Risk

Here's a breakdown of the foods you should add to your diet to support brain health and potentially reduce Parkinson's risk.

1. Berries

Sources: Blueberries, blackberries, strawberries, raspberries, cranberries

Berries stand out in nearly every major Parkinson’s study. They get their deep colours from compounds called anthocyanins, which have been linked to a lower risk of developing Parkinson's disease in observational research.

These compounds seem to work in three main ways:

• Neutralising free radicals before they damage dopamine-producing cells.
• Reducing inflammation by calming overactive immune cells in the brain.
• Supporting mitochondrial function, which is often impaired in Parkinson's.

Although the evidence is clearer for blueberries and blackberries, strawberries, raspberries and cranberries also contain these protective compounds.

How to: Add a handful of fresh or frozen berries to your breakfast several times a week. Frozen berries work just as well as fresh ones, and are usually more affordable. Blend them into smoothies, top your yoghurt, or eat them as a snack.

2. Fatty Fish

Sources: Salmon, mackerel, sardines, herring, anchovies

Your brain is nearly 60% fat, and the type of fat matters enormously. Fatty fish are the best source of omega-3 fats, particularly DHA, which are structural building blocks of brain cell membranes.

In animal and laboratory models, omega-3s have shown protective effects against Parkinson’s-like damage. In these studies, groups given omega-3s maintained healthier dopamine signalling than those without adequate omega-3 intake.

Omega-3s may help by:

• Reducing inflammation throughout your nervous system.
• Protecting dopamine-producing cells from damage.
• Supporting the blood vessels that deliver oxygen and nutrients to your brain.
• Helping support normal neurotransmitter function.

Although you can take omega-3 supplements (such as fish oil, cod liver oil, flaxseed oil and algae oil), it’s generally better to get them from whole foods.

How to: Choose fatty fish 2–3 times a week — whether grilled salmon, canned sardines, or mackerel on wholegrain toast. If possible, opt for wild-caught to minimise toxin exposure.

3. Nuts and Seeds

Sources:
Omega-3 plant sources (walnuts, ground flaxseeds, chia seeds)
Vitamin E sources (almonds, hazelnuts, sunflower seeds, peanuts, pine nuts)

Nuts and seeds provide two key nutrients that support brain health: vitamin E and plant-based omega-3 fats. Vitamin E shields the fatty structures of nerve cells from oxidative stress, a key process in Parkinson’s disease. People with higher dietary vitamin E intake show about a 16–20% lower risk of developing Parkinson's in observational studies.

Plant-based omega-3s (from walnuts, flax and chia) also support brain health. Although conversion to the active form is lower than that of fish oils, these fats may reduce inflammation and help nerve cells survive. Walnuts are especially valuable because they also contain polyphenols, natural compounds that further protect brain cells.

How to: Include a small handful daily. Add them to salads, yoghurt, or eat them as a snack. Choose raw or dry-roasted varieties that are free from added oils and excessive salt.

4. Dark Leafy Greens

Sources: Spinach, kale, silverbeet, collard greens

Dark leafy vegetables pack serious nutritional power for brain health. These greens are rich in folate (vitamin B9), which your body needs to produce neurotransmitters and maintain the protective coating around nerve cells.

Adequate folate intake is associated with a reduced risk of Parkinson's disease in some studies, possibly because folate helps lower homocysteine levels. When homocysteine climbs too high, it damages blood vessels and brain cells, contributing to neurodegeneration.

Dark, leafy greens also provide:

• Vitamin E – Protects the outer layers of brain cells from damage.
• Magnesium – Essential for nerve function and energy production.
• Fibre – Supports gut health, increasingly recognised as connected to brain health.

How to: Aim for at least one serving daily. Add spinach to smoothies where you won't taste it, use kale as a salad base, or cook greens with garlic and olive oil as a side dish.

5. Extra Virgin Olive Oil

Extra virgin olive oil is a staple of the Mediterranean diet, which has been consistently linked to a lower risk of Parkinson's disease. High-quality olive oil contains several protective compounds:

• Polyphenols – Powerful antioxidants that protect brain cells from oxidative damage.
• Oleocanthal – An anti-inflammatory compound with properties similar to ibuprofen.
• Monounsaturated fats – Support brain cell membrane structure.

People who regularly consume olive oil tend to show lower disease severity scores and slower disease progression in observational research.

How to: Use extra virgin olive oil as your primary cooking fat. Drizzle it over salads, cooked vegetables, or use it for low-heat cooking. Opt for high-quality, cold-pressed varieties and store in a dark bottle away from heat to preserve the beneficial compounds.

6. Probiotic Foods

Sources: Yoghurt, kefir, sauerkraut, kimchi, miso, kombucha, sourdough bread

Your gut and brain communicate constantly through what scientists call the gut-brain axis. People with Parkinson's disease often show distinct gut bacteria patterns compared to those without Parkinson’s.

Probiotic foods support gut health by providing beneficial bacteria that may:

• Produce short-chain fatty acids that help reduce inflammation.
• Support neurotransmitter production (about 90% of serotonin is made in your gut).
• Strengthen the gut barrier to prevent harmful substances from entering your bloodstream and potentially reaching your brain.

How to: Include fermented foods regularly. Choose yoghurt with live cultures, add sauerkraut or kimchi to meals, or drink kefir. Aim for at least a few servings weekly.

7. Legumes

Sources: Lentils, chickpeas, black beans, kidney beans, navy beans

Legumes don't get enough attention in brain health discussions, but they should. People who regularly eat legumes tend to have lower Parkinson's rates in some studies, although more research is needed.

Legumes provide:

• Vitamin E
• Folate (essential for neurotransmitter production)
• Fibre (supports gut health and the gut-brain axis)
• Plant protein (provides building blocks for neurotransmitters)
• Magnesium (supports energy production and nerve function)

How to: Add chickpeas to your salads, prepare a lentil soup, or use black beans in wraps a few times each week. Hummus is also an easy and delicious way to incorporate legumes into your diet regularly.

The Mediterranean and MIND Diets: Proven Patterns

Instead of obsessing over individual foods, two dietary patterns have the strongest evidence for supporting brain health and potentially lowering Parkinson’s risk.

Mediterranean Diet

This eating style emphasises:

• Abundant vegetables and fruits
• Whole grains
• Legumes and nuts
• Olive oil as the primary fat
• Moderate fish and poultry
• Limited red meat and sweets

Higher adherence to the Mediterranean diet has been linked to a lower risk of Parkinson's disease. The diet likely works through multiple pathways: reducing inflammation, providing cell-protective compounds, supporting gut health, and supplying your brain with essential nutrients.

MIND Diet

The MIND diet combines Mediterranean and DASH diets with specific emphasis on brain-healthy foods:

• Leafy greens (6+ servings weekly)
• Berries (2+ servings weekly)
• Nuts (5+ servings weekly)
• Whole grains daily
• Fish weekly
• Limiting fried foods, red meat and sweets

The MIND diet is strongly correlated with later Parkinson's onset in observational studies, with some research reporting differences of up to 17 years in women between high and low adherence groups. Again, this reflects association, not certainty.

Foods to Limit

The Parkinson's Foundation generally recommends that people concerned about Parkinson's should:

• Avoid fad diets and aim to include foods from all food groups.
• Consume plenty of grains, vegetables, and fruits.
• Limit sugar intake.
• Reduce salt and sodium intake.
• Choose foods that contain antioxidants, such as brightly coloured and dark fruits and vegetables.
• Follow a diet that is low in saturated fat and cholesterol.
• Drink alcohol only in moderation.

1. Dairy Products

High dairy consumption may be associated with increased Parkinson's risk, though the evidence remains mixed. If you consume dairy foods, consider moderate amounts and focus on fermented options, such as yoghurt and kefir.

2. Saturated Fats

Although the specific role of saturated fat in Parkinson's is unclear, diets high in saturated fat may increase inflammation and oxidative stress. Saturated fat, found in red meat, processed meats and full-fat dairy, may contribute to these processes. Opt for lean protein sources, such as fish, poultry, legumes and plant-based options, more often than red meat.

3. Ultra-Processed Foods

Foods high in refined sugars, unhealthy fats and artificial additives offer little nutritional value and may negatively affect your gut microbiome, which is increasingly recognised as connected to brain health.

Some Parkinson’s medications (such as levodopa) can be affected by high-protein meals in some people. If you are managing Parkinson's disease, speak with your doctor or pharmacist about meal timing strategies that suit your treatment plan.

How do you know if you are at risk of Parkinson's disease?

General nutrition guidelines help everyone, but individual needs vary. Genetic risk factors, environmental exposures and nutrient status all influence Parkinson’s risk.

At Everlab, we offer medical consultations and comprehensive testing that may help identify nutritional or metabolic factors relevant to long-term brain health before symptoms appear. These tests don’t diagnose or predict Parkinson’s disease, but they can support a personalised risk-reduction plan with your doctor.

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Advanced Blood Testing

We analyse biomarkers that can influence brain ageing risk, including:

• Inflammation markers – (such as high-sensitivity C-reactive protein) to detect chronic inflammation that can damage neurons.
• Homocysteine and B-vitamin status – to identify deficiencies that may harm nerve cells.
• Oxidative stress markers – to assess whether your body is keeping up with free radical load.
• Comprehensive nutrient panels – including vitamin E, folate, vitamin D and omega-3 levels.

Everlab’s Nutrition Optimisation Consultations provide ongoing support from an Everlab doctor, who interprets your results and helps you create targeted protocols to address any abnormal markers. Our doctors are trained in preventive medicine and provide expert interpretation tailored to your unique biochemistry, offering personalised nutrition and lifestyle guidance.

Conclusion

Parkinson's disease has no guaranteed prevention. However, the evidence is remarkably consistent that what you eat can influence your risk.

Maintaining a healthy diet is one possible way to minimise the chances of developing Parkinson's disease. Additionally, eating well may help slow disease progression and ease symptoms for people already living with Parkinson’s.

By understanding which foods support dopamine-producing cells and implementing these dietary strategies now, you're investing in your brain's future, one meal at a time.

Lastly, since early support matters and personalised testing can help you spot modifiable risk factors sooner, Everlab's preventive testing can show which nutrients your body may need most.

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Sources:

1. Science Daily: Omega-3 and Parkinson's Protection
2. PubMed: MIND Diet and Parkinson's
3. Johns Hopkins Medicine: Fighting Parkinson's with Diet

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