Can the MIND diet fight off dementia?

Want to reduce your risk of Alzheimer’s disease later in life? You may want to try the MIND diet. 

A study recently found that the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet may decrease your risk of cognitive decline by 25%. The diet was specifically developed to support brain health and reduce the risk of neurodegenerative diseases, like dementia. 

The MIND diet is beneficial for brain health due to its focus on high omega-3, antioxidant and protein food sources. Regular intake of omega-3s is linked to better memory, attention and mood. 

The diet is primarily aimed at aging populations – particularly those at risk for or already experiencing cognitive decline. The MIND diet may also decrease the risk of developing neurological decline in those with a family history of dementia and may slow down the progression of existing neurological and cognitive issues. 

What foods are on the MIND diet? 

Berries 

The MIND diet relies heavily on plant-based foods, like fruits. Berries in particular are rich in flavonoids, which can improve memory and slow cognitive aging by enhancing brain cell signaling and reducing inflammation. 

Nuts and seeds 

Omega-3 fatty acids are found in fatty fish, salmon and sardines, but also in walnuts, flaxseeds and chia seeds. Docosahexaenoic acid (DHA) is an omega-3 fatty acid that makes up a major part of the brain’s structure and supports communication between brain cells. These healthy fats help reduce inflammation, support neuroplasticity and may slow age-related cognitive decline, making it an important part of the MIND diet.

Leafy greens 

As much as one serving a day of leafy green vegetables might reduce the risk of age-based cognitive decline.  

Antioxidants play a vital role in protecting the brain throughout the whole life span. Green vegetables, such as spinach, kale, brussels sprouts and broccoli, contain antioxidants, which help protect brain cells from oxidative stress. 

Protein-rich foods 

Consuming adequate protein daily is also important for neurotransmitter function in the brain. Outside of being beneficial for brain health, protein is critical for preserving muscle mass, strength and balance as you age, which helps reduce falls and injuries among older adults. 

Healthy protein sources that are MIND diet-friendly include fish, chicken and turkey.

How can you learn more about the MIND diet? 

A registered dietitian is a valuable resource when making dietary changes. It’s also important to involve your health care team, specifically your neurologist, who can tailor guidance to your specific medical needs and may offer additional recommendations to support your brain health. 

Lindsay Fencl is a registered dietitian at Aurora BayCare Medical Center. 

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