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Conviva
health & wellness
| May 14, 2025

MIND Diet: The Best Food for Brain Health

Medically reviewed by Tiffany Trask, BSN, RN

H1 MIND diet: The best food for brain health

Maintaining cognitive health is a top priority as we age, and research suggests that diet plays a significant role in brain health. The MIND diet, a hybrid of the Mediterranean and DASH diets, focuses on foods that specifically benefit the brain. Let's explore this dietary approach and how it can help protect against cognitive decline.

H2 All about the MIND diet

The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet isn't just another fleeting health trend—it's a carefully researched diet designed to promote brain health. It combines elements from two well-established diets:

·       The Mediterranean diet: This diet emphasizes fruits, vegetables, whole grains, healthy fats, and fish, reflecting the traditional eating habits of countries bordering the Mediterranean Sea.

·       The DASH (Dietary Approaches to Stop Hypertension) Diet: Primarily designed to lower blood pressure, the DASH diet focuses on limiting sodium, saturated fat, and cholesterol while increasing potassium, calcium, and magnesium intake.

Researchers at Rush University sought to create a diet specifically targeting brain health by selecting foods from these two diets with the strongest links to cognitive benefits. The result is the MIND diet, a practical and accessible approach to eating for a sharper mind.

H2 How the MIND diet helps protect the brain

Research shows promising results when it comes to the MIND diet and better brain health. These statistics highlight the potential of the MIND diet to significantly change brain health and reduce the risk of neurodegenerative diseases.

·               53% reduced risk: Studies have shown that closely following the MIND diet can reduce the risk of developing Alzheimer's disease by as much as 53%.1

·               35% reduction for moderate followers: Even moderate adherence to the MIND diet can lead to a 35% reduction in Alzheimer's risk.1

·               7.5 years younger: Following the MIND diet can result in a cognitive function level comparable to someone 7.5 years younger.2

H2 Brain-healthy food choices

The MIND diet emphasizes 10 specific food groups known for their brain-boosting properties. Eating some or all these foods every day is a good way to help safeguard against cognitive declines.

1.      Green leafy vegetables: These are nutritional powerhouses. Aim for at least two servings per week, but six or more servings provide the greatest brain benefits.

Tips to get more leafy greens:

o   Be consistent: Eat them most days of the week, mixing up the types you buy.

o   Cut the prep: Use pre-washed, cut greens for convenience.

o   Work them in: Add them to various recipes, not just as a side dish.

2.      All other vegetables: In addition to leafy greens, consume at least one other vegetable each day.

Tips to help you add more veggies:

o   Prep them ahead of time: Cut up a big batch for easy snacking or side dishes.

o   Mix them into other dishes: Add them to casseroles, pasta, and muffins.

o   Get creative: Include them in soups, salads, and sandwiches.

3.      Berries: Rich in antioxidants, berries may help slow the rate of cognitive decline.3 Aim for at least two servings per week. Fresh or frozen? Both offer benefits but frozen berries may last longer and cost less than fresh.

4.      Nuts: The MIND diet recommends eating five or more servings of nuts each week.

What you need to know about nuts:

o   They contain a mix of nutrients: Healthy fats, protein, fiber, antioxidants, vitamins, and minerals.

o      Walnuts are a standout: They contain ALA, an omega-3 fatty acid that may help brain health.4

o   It's important to practice moderation: A one ounce serving has about 160 to 200 calories.

5.            Olive oil: Use olive oil as your primary cooking oil to potentially experience greater protection from cognitive decline. Researchers believe olive oil activates autophagy, a process where cells get rid of debris and toxins from the brain.5

Tips to choose and store olive oil:

o   Only buy what you'll use in 6 months.

o   Ensure it hasn't been on the shelf for long.

o   Store in an opaque bottle or metal tin.

6.      Whole grains: These offer a complete package of nutrition benefits. Aim for at least three servings per day.

Tips to help get more whole grains:

o   Read labels: Look for the word "whole" at the beginning of the ingredients list.

o   Focus on fiber: Choose whole grains high in fiber and low in added ingredients.

o   Store them properly: Buy only what you need and keep whole grains tightly packaged and sealed well.

7.      Fish: The MIND diet recommends eating fish at least once per week.

These tips may help you add more fish:

o   Know your omega-3 fatty acids: Sources of marine fatty acids include tuna, salmon, mackerel, herring, and trout. When selecting fish, be mindful of choosing freshwater options over saltwater fish, as saltwater varieties tend to be higher in sodium. This is especially important for individuals with hypertension or those on sodium-restricted diets.

o   Preparation matters: Avoid deep frying.

o   Ask your doctor about omega-3 supplementation: If you don't eat fish, consider talking to your healthcare provider about supplements.

8.      Beans: High in fiber and protein, but low in calories and fat. They're also rich in B vitamins, which are especially important for your brain. The MIND diet recommends eating beans three-to-four times per week.

Keep in mind: Beans make great additions to soups, salsa, pasta dishes, and salads. They can also be used in place of meat. Beans produce gas, but lentils are gentler on the GI tract.

9.      Poultry: Chicken and turkey are high in protein and often low in fat. The MIND diet recommends eating poultry at least twice per week.

Add more poultry to your diet with these tips:

o   Look for lean cuts: The leanest poultry pick is white meat from the breast with no skin. Remember: Ground poultry can have as much fat as ground beef (or more).

o   Cook wisely: Avoid frying poultry. Instead, opt to bake, broil, or grill. Be sure to remove any visible fat, including the skin.

o   Use marinades to make poultry more flavorful: You can make your own by mixing herbs, sauces, wine, and citrus juice.

Keep in mind: If you're looking for a quick and easy way to up your poultry intake, consider swapping out red meat for chicken or turkey.

10. Wine: The MIND diet recommends drinking one glass of wine per day.

Here's what you need to know about wine:

o   It contains resveratrol: Resveratrol helps protect the brain and helps remove plaques and tangles.6

o   Don't overdo it: Drinking too much alcohol can have the opposite effect on brain health.

o   Talk to your healthcare provider: If you don't currently drink alcohol, talk to your provider about the benefits and risks.

H2 Foods that may be harmful to brain health

The MIND diet also recommends limiting or avoiding five foods. These foods should be limited because they have harmful saturated and trans fats. Talk to your healthcare provider to find out if there are any other foods or nutrients you should avoid or limit.

Foods to limit or avoid on the MIND diet include:

Food

Limit to...

Butter and margarine

Less than 1 tbsp daily

Cheese

Less than 1 serving per week

Red meat

Less than 3 servings per week

Fried and fast food

Less than once per week

Pastries and sweets

Less than 4 servings per week

By choosing the MIND diet as part of your lifestyle, you can take proactive steps toward protecting your cognitive health and reducing your risk of dementia. Being consistent and moderate with all your eating choices can lead to greater chances of success and enjoying eating. Have fun trying new dishes or ingredients, knowing you’re giving your brain more power to stay strong. Talk with your Conviva primary care doctor about the MIND diet and if it’s a good choice for you.

This blog is based on insights shared in our MIND Diet: The Best Food to Fight Dementia webinar.

Sources

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