Chronic neuroinflammation — mediated by NF-κB activation and microglial overactivation — is a primary driver of Alzheimer’s pathology, cognitive ageing, and depression. Diet directly regulates these inflammatory pathways. The MIND diet reduced Alzheimer’s risk by 58% in the Morris 2015 study. Extra-virgin olive oil’s oleocanthal inhibits COX-1 and COX-2 via the same mechanism as ibuprofen. The gut-brain axis — through microbiome dysbiosis and intestinal permeability — delivers systemic inflammation to the brain. Understanding the mechanisms makes dietary choices more specific and evidence-based than any superfood list.