The MIND Diet Is Good for Cognitive Health—Here Are the Foods to Include in Your Diet

There is a wealth of evidence that what we eat can influence our risk of dementia, Alzheimer’s disease and cognitive decline as we age. But can any diet really keep our brains healthy and reduce our risk of dementia? Evidence suggests that the so-called MIND diet may help.

The MIND diet (which stands for Mediterranean-Dash Intervention for Neurocognitive Delay) combines the well-established Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. However, it also includes some specific dietary changes based on their benefits for cognitive health.

Both the Mediterranean and DASH diets are based on the traditional eating patterns of countries bordering the Mediterranean Sea.

Both emphasize eating plenty of plant-based foods (like fruits, vegetables, nuts, and seeds), low-fat dairy products (like milk and yogurt), and lean proteins, including fish and chicken. Both diets include very little red and processed meat. However, the DASH diet places more emphasis on eating low-sodium foods, less added sugar, and fewer saturated and trans fats to lower blood pressure.

Both diets have been well studied and shown to be effective in preventing lifestyle-related diseases, including cardiovascular disease and hypertension. They have also been shown to help protect brain neurons from damage and promote cognitive health.

The MIND diet follows many of the core principles of both diets, but places a greater emphasis on eating more foods that contain nutrients that promote brain health and prevent cognitive decline, including:

• flavonoids and polyphenols found in fruits, vegetables, tea and dark chocolate;
• folate, found in leafy green vegetables and legumes;
• N-3 polyunsaturated fatty acids found in fatty fish, nuts and seeds.

There have been numerous studies conducted on the MIND diet, and the evidence for the benefits of this dietary approach for brain health is quite compelling.

For example, one study surveyed 906 older adults about their usual diets and assigned them a “MIND score” based on the amount of foods and nutrients they regularly consumed that are associated with a lower risk of dementia. The researchers found an association between a higher MIND diet score and slower cognitive decline after nearly five years of follow-up.

Another study of 581 people found that people who strictly followed the MIND or Mediterranean diet for at least ten years had fewer signs of amyloid plaques in their brains after autopsy. Amyloid plaques are a key feature of Alzheimer's disease. Higher intake of leafy green vegetables was the most important component of the diet.

A systematic review of 13 studies on the MIND diet also found a positive association between adherence to the MIND diet and cognitive performance and function in older adults. One study included in the review even showed a 53% reduction in the risk of Alzheimer's disease in those who followed the diet.

It’s important to note that most of these studies rely on observational data and food frequency questionnaires, which have limitations due to reliability and participant bias. Only one randomized controlled trial was included in the review. It found that women randomly assigned to follow the MIND diet for a short period of time versus a control diet showed small improvements in memory and attention.

Research in this area is ongoing, so in the future we hope to better understand the benefits of this diet - and learn exactly why it is so effective.

Watch your diet

Public health guidelines in the UK advise people to eat a balanced diet to maintain overall health. But the MIND diet offers a more targeted approach for those hoping to look after their cognitive health.

While public health guidelines encourage eating at least five servings of fruits and vegetables per day, the MIND diet recommends choosing leafy green vegetables (such as spinach and kale) and berries for their cognitive benefits.

Similarly, while UK guidelines recommend choosing unsaturated fats over saturated fats, the MIND diet explicitly recommends that these fats come from olive oil. This is due to the potential neuroprotective effects of the fats found in olive oil.

If you want to protect your cognitive function as you age, here are some small, simple changes you can make every day to become more in line with the MIND diet:

• Enhance your meals by sprinkling nuts and seeds on cereals, salads or yogurts to boost the fiber and healthy fat content;
• Eat a "rainbow" of fruits and vegetables, aiming to fill half your plate with these foods;
• Canned and frozen foods are just as nutrient-rich as fresh fruits and vegetables;
• Bake or air fry vegetables and meat instead of frying to reduce fat intake;
• choose polyunsaturated fats and oils for salads and dressings, such as olive oil;
• Enhance meat dishes or meat alternatives with legumes such as chickpeas or beans. These can easily be added to dishes such as spaghetti bolognese, chilli, shepherd's pie or curry;
• Use canned salmon, mackerel or sardines in salads or as a protein source when planning meals.

These small changes can have a big impact on your overall health — including your brain health. With growing evidence linking nutrition and cognitive function, even small changes to your eating habits can help protect your mind as you age.