What is The MIND Diet?

The MIND diet is a dietary pattern that has been shown to have a positive impact on cognitive health. In fact those who follow this pattern of eating more closely have "almost 40% lower odds" of developing Alzheimer’s. The acronym MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, which reflects its combination of elements from the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. Developed by researchers at Rush University Medical Center, the MIND diet emphasizes specific foods and nutrients that are associated with a lower risk of cognitive decline and dementia.

The MIND diet consists of ten food groups, with five that are recommended and five that should be limited. The recommended foods include:

  1. Green leafy vegetables: This includes foods like spinach, kale, and collard greens, which are rich in vitamins and antioxidants that have been shown to reduce the risk of cognitive decline.

  2. Other vegetables: Other vegetables, such as carrots, broccoli, and cauliflower, are also recommended as they are rich in vitamins and minerals that promote brain health.

  3. Berries: Berries are rich in antioxidants and have been shown to improve cognitive function.

  4. Whole grains: Whole grains are rich in fiber and other nutrients that have been linked to a lower risk of cognitive decline.

  5. Fish: Fatty fish, such as salmon, tuna, and mackerel, are rich in omega-3 fatty acids, which have been linked to improved cognitive function and a lower risk of dementia.

The five foods that should be limited in the MIND diet include:

  1. Red meat: Red meat is high in saturated fat and has been linked to an increased risk of cognitive decline.

  2. Butter and margarine: Butter and margarine are high in saturated and trans fats, which have been linked to cognitive decline.

  3. Cheese: Cheese is high in saturated fat and has been linked to cognitive decline.

  4. Pastries and sweets: Pastries and sweets are high in sugar and have been linked to a higher risk of cognitive decline.

  5. Fried foods: Fried foods are high in unhealthy fats and have been linked to cognitive decline.

The MIND diet emphasizes the importance of specific nutrients in promoting brain health, including:

  1. Omega-3 fatty acids: Found in fatty fish, nuts, and seeds, omega-3 fatty acids have been linked to improved cognitive function.

  2. Vitamins E and C: These vitamins act as antioxidants and protect the brain from damage caused by free radicals.

  3. B vitamins: B vitamins, such as folate and vitamin B12, are important for brain function and have been linked to a lower risk of cognitive decline.

  4. Flavonoids: Flavonoids are antioxidants found in foods like berries and dark chocolate that have been linked.

There is no such thing as the perfect diet and you don’t have to follow this diet perfectly to reap the benefits. Even including one or two more MIND foods in your diet per day can yield significant health benefits.

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Lisa Moskovitz