What is the MIND Diet?: 9 Foods to Eat, Benefits, & More

• The MIND Diet stands for ​"Mediterranean-Dash Intervention for Neurodegenerative Delay," and is a combination of the Mediterranean diet and the DASH diet.
• The diet is thought to help slow the process of cognitive aging and may help reduce the risk of developing certain conditions, such as Alzheimer's disease.
• The diet encourages food choices such as eating more vegetables, berries, whole grains, and olive oil, while discouraging choices like red meat, butter, cheese, and fried foods.

The MIND Diet stands for ​"Mediterranean-Dash Intervention for Neurodegenerative Delay," and is a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets and was developed by Martha Clare Morris, a professor of epidemiology at Rush University Medical Center. Combining these two diets is thought to create a brain-healthy diet, to reduce the risk of age-related and cognitive conditions such as dementia and Alzheimer's disease .

The Mediterranean and DASH diets are considered two of the healthiest diets. Both diets help prevent or reduce the risk of conditions such as cardiovascular disease, diabetes, and more. The creators of the MIND diet opted to use parts of both diets to create one that is optimal for brain health and cognitive function.

How To Follow the MIND Diet

The MIND diet emphasizes the consumption of specific foods that support brain health, including leafy greens, berries, and whole grains. Additionally, there are foods the diet discourages, such as red meat, fried foods, and butter.

While there isn't a perfect method to the diet, the goal is to strive to include more of the nine recommended foods (discussed shortly in this article), while limiting or abstaining from the five discouraged foods. A MIND diet food score sheet is a general guideline tool that can help show how well a person adheres to the diet.

You can find an example of a MIND diet score sheet here .

The goal of the MIND diet is to improve brain health and cognitive function, and it has several benefits worth considering.

#1 May protect against Alzheimer's disease

One of the most promising possibilities of the MIND diet is the potential to reduce the risk of Alzheimer's disease. Studies have shown that those with the highest scores on the MIND diet saw a 53% decrease in the rate of Alzheimer's disease than those not on the diet.

Another positive factor is that the risk for Alzheimer's disease still decreases even for people who only moderately adhere to the diet: one study showed a decrease of 35%. Other factors, such as healthy lifestyle choices and cardiovascular diseases, did not change the results, indicating the MIND diet was the predominant reason for the risk reduction.

#2 May improve cognitive function and slow age-related cognitive decline

Research shows that adhering to the MIND diet may result in slower cognitive decline as you age. Some studies have proven that using the MIND diet can increase verbal recognition, improve working memory, and heighten attention after three months, making it a strong contender to help slow age-related cognitive decline and even increase cognitive function.

A 2023 study showed that middle-aged adults processed information at a higher speed compared to those who weren't adhering to the MIND diet.

#3 Can protect against other cardiovascular conditions

Both the Mediterranean and DASH diets have been shown to have positive effects on certain conditions, such as lowering blood pressure, reducing the risk of heart disease, and reducing the risk of stroke. The MIND diet pulls dietary patterns from each, which could reduce the risk of cardiovascular diseases .

#4 Can reduce oxidative stress and inflammation

While research is still needed to understand the effects fully, it's possible that the MIND diet can help reduce oxidative stress and inflammation .

Oxidative stress occurs when free radicals accumulate in the body in large amounts, which can cause damage to cells. While this can affect multiple parts of the body, the brain is considered particularly vulnerable to this damage.

Inflammation happens as a natural response to injury or infection in the body, but when it's unregulated, it can contribute to chronic illnesses such as type 2 diabetes, autoimmune disorders, and certain types of cancer.

When oxidative stress and inflammation occur together, it can be detrimental to your overall brain health. Some studies have focused on preventing these two things from occurring to help reduce the risk of developing Alzheimer's disease.

While there isn't one specific way to follow the MIND diet, there are some foods that are recommended to include in your diet. Here are nine food groups that the MIND diet highly encourages.

#1 Green Leafy Vegetables

Green leafy vegetables are high in nutrients like vitamin E, vitamin K, and folate, which help protect the brain. The MIND diet recommends eating green leafy vegetables six or more times a week. Examples of green leafy vegetables include:

• Kale
• Spinach
• Collard greens
• Cooked greens
• Salads using mixed greens

#2 Other Vegetables

Other vegetables, alongside green leafy varieties, are also encouraged to be eaten at least once a day due to their nutrients. Some options include:

• Broccoli
• Carrots
• Potatoes
• Cauliflower
• Cucumbers
• Eggplants
• Zuchinni
• Bell peppers
• Squash
• Aritchokes
• Celery
• Radishes
• Beets

#3 Berries

While fruit is recommended in the Mediterranean and DASH diets, the MIND diet specifically recommends berries due to their high levels of antioxidants, and research has shown positive impacts on brain function. Someone on the MIND diet should consume berries a least twice a week. Berries to consider include:

• Blueberries
• Blackberries
• Strawberries
• Raspberries

#4 Olive Oil

The MIND Diet highly recommends cooking with olive oil, including extra virgin olive oil, as a source of healthy fat. To learn more about the safety of cooking with olive oil, visit this resource .

There isn't a specific serving recommendation for olive oil, but it's suggested to use it as your main source of cooking oil or in dishes where added fat is used, such as dressings, sauces, marinades, and more.

#5 Whole Grains

Whole grains are a part of the MIND diet due to their higher fiber and nutrient content compared to white grains. It's recommended to strive for at least three servings of whole grains per day. Examples of whole grains include:

• Whole wheat bread
• Whole wheat pasta
• Oatmeal
• Quinioa
• Brown rice

#6 Fish

It's recommended to eat fish once a week when observing the MIND diet. Fatty fish are preferred due to their high amounts of omega-3 fatty acids. Examples of recommended fish include:

• Salmon
• Mackeral
• Tuna
• Sardines
• Trout

#7 Nuts

Nuts are considered a great source of healthy fats, including polyunsaturated fats and monounsaturated fats. They also contain fiber, nutrients like vitamin E and B vitamins, and other antioxidants that support better cognitive functioning and brain health. It's recommended to eat five servings of nuts per week. Some examples of nuts include:

• Almonds
• Cashews
• Walnuts
• Flaxseed
• Pumpkins seeds
• Sunflower seeds

#8 Beans

Beans are not only high in fiber, but also rich in vitamins and minerals like iron and magnesium that are considered optimal for brain health. It's recommended for someone on the MIND diet to consume beans about five times per week. Some examples of beans include:

• Soybeans/​chickpeas
• Lentils
• Black beans
• Kidney beans
• Great northern beans

#9 Poultry

Poultry, such as chicken and turkey, is considered healthier and leaner than red meat. Poultry also includes vitamins B12 and B6, as well as zinc, which can contribute to better brain function. It's recommended to eat poultry twice a week, though fried versions are not recommended.

What About Alcohol?

Drinking wine is occasionally included in the list of recommended foods, taking a page from the Mediterranean diet. However, the effects of alcohol on overall health are still widely debated. You do not need to drink wine to follow the MIND diet.

Here are five foods the MIND diet recommends you eliminate or reduce your consumption of:

#1 Butter and/​or margarine

Butter and margarine are high-saturated-fat foods, which can increase the risk of cardiovascular disease and other chronic conditions if consumed regularly. Foods high in saturated fats have also been linked to poor cognitive health.

#2 Red meat

Red meats, like beef, pork, and lamb, are often high in saturated fats and sodium, which can increase inflammation in the body and increase the risk of developing conditions like heart disease and type 2 diabetes.

#3 Fried foods

Fried foods are particularly discouraged, especially those from fast-food restaurants. These foods often contain high amounts of trans and saturated fats, sodium, and calories. Consuming fried foods can increase inflammation, heighten oxidative stress, narrow blood vessels, and negatively impact cognitive health.

#4 Cheese

Cheese often contains high amounts of saturated fat and sodium, though the MIND diet does indicate that cheese in moderation is still acceptable. Ideally, cheeses that are less processed, lower in fat, and lower in sodium are preferred, such as feta, cottage cheese, and ricotta.

#5 Sweets and pastries

Sweets and pastries are often high in added sugars and refined flour, and lack critical nutrients for overall health.

While the MIND diet focuses on a person's eating and nutrition, other lifestyle changes can help prevent cognitive decline, such as:

1. Stay physically active : The U.S. The Preventive Services Task Force recommends that adults engage in at least 150 minutes of sweat-breaking physical activity per week, through activities including exercise, walking, dancing, and more.
2. Get enough sleep: Sleep is essential for cognitive function, and it's recommended to get at least 8 hours per night.
3. Quit smoking : Smoking and tobacco products can lead to poor health conditions, which can affect brain health.
4. Manage chronic health conditions : Conditions such as cardiovascular disease, type 2 diabetes, and high blood pressure can not only impact your body, but can also result in poor brain health. Managing any chronic conditions can help lower your risk of decreased cognitive function over time.

Can you eat eggs on the MIND diet?

Yes, you can eat eggs on the MIND diet, though you should avoid adding foods like butter or cheese to them.

What are the cons of the MIND diet?

While the diet has many positive potential health benefits, it can be difficult for those who don't cook meals often at home. Additionally, the focus on whole foods in the diet can be more expensive compared to other foods, making it more difficult for those with low incomes to afford consistently.

Can you lose weight on the MIND diet?

Yes, it is possible to lose weight on the MIND diet because it focuses primarily on consuming whole foods and lean proteins while reducing processed, high-fat foods. However, the diet's focus is to promote brain health, not weight loss.