The MIND Diet

The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is a type of diet that emphasizes foods that are believed to be beneficial for brain health. It combines aspects of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet.

The MIND diet recommends consuming a variety of plant-based foods, such as leafy greens, vegetables, berries, nuts, and whole grains. It also emphasizes healthy fats, such as olive oil and fatty fish.

It recommends eating

per week:

  • six or more servings of green, leafy vegetables
  • one serving of non-starchy vegetables
  • five or more servings of nuts

multiple times a week:

  • berries
  • beans
  • olive oil
  • whole grains
  • fish
  • poultry

It limits:

  • unhealthy fats, such as those found in red meat and butter.
  • high-sugar and high-fat processed foods and beverages, as well as minimizing alcohol intake.

Additionally, it recommends regular physical activity and social engagement as part of a healthy lifestyle.

Research suggests that following the MIND diet may help to reduce the risk of cognitive decline and neurodegenerative diseases such as Alzheimer’s disease. However, more research is needed to fully understand the potential benefits of this diet.