In 2004, a team of researchers at Rush University Medical Center enlisted a group of older adults who were participating in the ongoing Rush Memory and Aging Project (MAP) for a spin-off study. MAP began in 1997 with the goal of pinpointing the factors associated with memory loss in older adults, with an emphasis onAlzheimer’s Disease, the most common type of dementia. Researchers now wanted to zero in on diet; specifically, the effects of certain foods and nutrients as a preventive measure against Alzheimer’s.
Using past research, they developed a MIND diet score partially based on theMediterraneanandDASH(dietary approaches to stop hypertension) diets, both of which have been shown tobenefit brain health. For nine years, participants agreed to keep track of what they ate and then fill out a dietary questionnaire at an annual cognitive assessment. At the end of that period, researchers found that participants with the highest MIND diet scores had a significantly slower rate of cognitive decline compared with those who had the lowest scores.
Those initial findings, which werepublishedinAlzheimer’s & Dementia: The Journal of the Alzheimer’s Association,provided the basis for the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet.
What foods are allowed on the MIND diet?
What Do You Eat on MIND?
Eat From 10 Food Groups:
- Leafy green vegetables: at least six servings per week
- Other vegetables: at least one serving per day
- Berries: at least two servings per week
- Whole grains: at least three servings per day
- Fish: one serving per week
- Poultry: two servings per week
- Beans: three servings per week
- Nuts: five servings per week
- Wine: one glass a day
- Extra virgin olive oil: two tablespoons a day
And Avoid These 5 Foods
- Red meat
- Sweets
- Cheese
- Butter/margarine
- Fast/fried food
Source: National Institute on Aging
Like the Mediterranean and DASH diets, the MIND eating plan is made up of plant-based foods and limits the intake of foods high in saturated fat. Unlike these diets, though, MIND specifies 10 “brain healthy” food groups to eat — among them, vegetables, berries, olive oil, nuts, whole grains andbeans— and five unhealthy foods to limit (red meat, fast fried foods, pastries, cheese and other sweets).
“The MIND diet would be most appealing to those who want to focus on brain health as they age,” Liz Weinandy, an outpatient dietitian and clinical instructor at The Ohio State University Wexner Medical Center. “If you have a family history of Alzheimer’s or dementia, this diet may be especially attractive.”
With MIND, there’s particular emphasis on twosuper foods: leafy green vegetables and berries. Greens such as kale, collard greens and spinach are rich in folate, vitamin E, carotenoids and flavonoids — all nutrients that have been related to lower risk ofdementia and cognitive decline. That’s why the MIND plan calls for a minimum of six servings per week.
And while all fruit is obviously good for health in general, research shows no effect on cognitive decline, with one exception: berries, particularly blueberries. Research suggests regular consumption of berries improves memory and slows cognitive decline, thanks to the abundance of anti-inflammatory plant pigments called anthocyanins, as well as total flavonoids. MIND recommends at least two servings of berries a week.
What are the health benefits of the MIND Diet?
The emphasis is onbrain health. The 10 “brain-healthy” food groups specified on the MIND plan are rich in certain vitamins, carotenoids and flavonoids that are believed to protect the brain by reducing oxidative stress andinflammation. In the initial study, participants who followed the eating plan rigorously lowered their risk of Alzheimer’s by as much as 53 percent, while those who followed it even moderately well reduced their risk by about 35 percent.
FAQs
Basically, every day, you should eat at least 3 servings of whole grains, fruits, and vegetables, 1 to 2 servings of beans, poultry, and fish each week, and daily snacks can include nuts and berries. The diet also emphasizes to mostly choose olive oil as a healthy source of fat to cook your foods.
Are eggs allowed on the MIND diet? ›
Yes, you can eat eggs on the MIND diet (Mediterranean-DASH intervention for neurodegenerative delay), which limits only cheese and butter.
Is peanut butter on the MIND diet? ›
Why are peanuts and peanut butter good additions to the MIND diet? “People who eat peanuts regularly have lower risk of heart disease. There is growing evidence that risk of developing Alzheimer's disease is associated with risk of cardiovascular disease,” says Dr. Sacks.
Do you lose weight on the MIND diet? ›
The MIND diet's focus is on brain and heart health, rather than calorie counting. However, because this diet has a higher emphasis on produce and lean proteins, you may see weight loss if your overall calorie intake has decreased with the change in approach to eating.
What 3 foods are best for brain health? ›
The Best Foods for Brain Health
- protein-rich legumes, beans, and nuts;
- high omega-3 fatty fish, like salmon; and.
- fruits and vegetables, particularly dark-colored berries and green leafy vegetables.
At least three servings of whole grains per day. Serving size: 1 slice 100% whole wheat bread; 1/2 cup cooked brown rice, quinoa, or whole wheat pasta; or 1 cup ready-to-eat whole grain breakfast cereal.
Can you eat oatmeal on the MIND diet? ›
Choose whole grains like oatmeal, quinoa, brown rice, whole wheat pasta, and 100% whole wheat bread. Fish: Eat fish at least once per week. It is best to choose fatty fish such as salmon, sardines, trout, tuna, and mackerel for their high amounts of omega-3 fatty acids.
Can you drink coffee on the MIND diet? ›
Eat in moderation (no more than once a day, best to limit to 2-3 times a week): Coffee, wine & dark chocolate: about one serving per day.
Can you eat cheese on the MIND diet? ›
Instead, cook with olive or canola oil, which has been shown to protect brain tissue from Alzheimer's. Try limiting eating cheese to less than once per week on the MIND diet. If you often use cheese or salt to give flavor to your favorite dishes, try adding spices or herbs instead.
Are potatoes ok for the MIND diet? ›
Other Vegetables (asparagus, green beans, carrots, potatoes, squash, eggplant, bell peppers, etc.) 3. Berries (blueberries, strawberries, blackberries, raspberries, mulberries, etc.) Tip: Berries are rich in polyphenols that protect neuron health, with extra benefit from blueberries and strawberries.
Foods to Eat Regularly:
Also, note that the carotenoid compounds are better absorbed when consumed with olive oil, nuts, seeds, or avocados. Berries:especially strawberries and blueberries, although blackberries, raspberries and even cranberries provide many benefits as well.
Is chocolate on the MIND diet? ›
While it's not included on the MIND diet, dark chocolate has also been studied for its impact on brain health. Studies have linked dark chocolate, which is high in antioxidant compounds known as flavanoids, to improvements in working memory and better blood flow to the brain.
What is the number one food that fights dementia? ›
Whole Grains. Whole grains are rich in fiber, B vitamins and other nutrients and can reduce inflammation in the brain, supporting memory and warding off dementia. Whole grains such as quinoa, barley, brown rice and oats are great choices and can be healthier alternatives to more processed grains, such as white flour.
Can you eat fruit on the MIND diet? ›
Blueberries, raspberries, blackberries, strawberries and acai berries are all packed with antioxidants and health-promoting phytochemicals (compounds produced by plants) which are good for brain health as well as your physical health. The MIND diet advises consuming at least two servings of berries per week.
What are the don'ts of the MIND diet? ›
Don't:
- Use butter or margarine. Replace them with olive oil.
- Eat red meat more than 4 times a week.
- Eat more than 5 servings of pastries or sweets per week.
- Eat more than 2 ounces of of full fat cheese a week.
Whole milk & cream: cow's milk, goat milk, unsweetened cream, half & half. Fresh cheeses: ricotta, mozzarella, chevre, brie, cottage cheese, cream cheese. Butter: limit to less than 1 teaspoon per day if it comes from conventionally raised animals.
Can you eat chocolate on the MIND diet? ›
Bonus: Dark chocolate
It's also thought that dark chocolate may increase brain neuroplasticity, which may enhance your brain's capacity to learn as you age. While sweets are eaten in moderation on a brain-boosting plan, if you're going to eat them, 70 percent or higher dark chocolate may be a good choice.
