What is the MIND diet?
Updated from original article published April 11, 2022
The MIND Diet Explained
The MIND diet stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay. This diet aims to reduce dementia and the decline in brain health that often occurs as people age. It combines aspects of two well-researched diets, the Mediterranean Diet and Dietary Approaches to Stop Hypertension (DASH).
What food can you eat on the MIND diet?
The MIND diet emphasizes a variety of nutrient-rich foods that have been associated with better brain health. Key recommendations include:
- Green leafy vegetables: Aim for at least six servings each week. This includes vegetables such as spinach, kale, collard greens, and leafy salads, which are rich in vitamins, minerals, and antioxidants.
- Other vegetables: Enjoy at least one additional serving of vegetables every day. Focus on non-starchy vegetables, which provide plenty of nutrients while being naturally lower in calories.
- Berries: Eat berries at least twice a week. Blueberries, strawberries, raspberries, and blackberries are particularly valued for their antioxidant properties, which may help protect brain cells from oxidative stress.
- Nuts: Include five or more servings of nuts each week. Since different nuts offer different nutrients, choosing a variety can help maximize their health benefits.
- Olive oil: Use extra virgin olive oil as your primary cooking oil and for salad dressings whenever possible. It is a key source of heart-healthy monounsaturated fats.
- Whole grains: Aim for at least three servings each day. Good choices include oatmeal, quinoa, brown rice, whole wheat bread, and whole wheat pasta.
- Seafood: Eat fish at least once a week, with an emphasis on fatty fish such as salmon, trout, sardines, tuna, and mackerel, which are excellent sources of omega-3 fatty acids.
- Beans and legumes: Incorporate beans, lentils, chickpeas, or soybeans into at least four meals each week. These foods provide plant-based protein, fiber, and essential nutrients.
- Poultry: Include chicken or turkey in at least two meals per week. Choose grilled, baked, or roasted preparations rather than fried options.
Foods to Limit on the MIND Diet
The MIND diet encourages reducing foods that are higher in saturated fat, added sugars, and processed ingredients. While these foods don’t have to be eliminated entirely, they should be enjoyed in moderation.
- Butter and margarine: Limit butter and margarine to less than one tablespoon per day. Instead, use extra virgin olive oil as your primary cooking fat or drizzle it over bread with herbs for added flavor.
- Cheese: Enjoy cheese sparingly, aiming for less than one serving per week.
- Red meat: Limit beef, pork, lamb, and processed meats to no more than three servings per week. Consider replacing red meat with fish, poultry, or plant-based proteins when possible.
- Fried foods: Minimize fried foods, particularly those from fast-food restaurants, and limit them to less than one serving per week.
- Pastries and sweets: Foods such as cookies, cakes, brownies, donuts, candy, ice cream, and other sugary desserts should be limited to no more than four servings per week.
What is the link between the diet and the brain?
Diets high in saturated fat, sugar, and refined carbohydrates are associated with worse cognitive function and increased dementia risk. Alternatively, diets characterized by high intakes of vegetables and fruit, limited meat consumption, and the use of olive oil as a primary dietary fat are associated with decreased risk of dementia and other cognitive diseases.
The MIND diet was developed to support long-term brain health and help reduce the risk of age-related cognitive decline and dementia. By emphasizing nutrient-rich foods such as leafy greens, berries, whole grains, fish, beans, nuts, olive oil, and poultry, the diet provides antioxidants, healthy fats, vitamins, and other compounds that may help protect the brain by reducing inflammation and oxidative stress.
While research is still ongoing, studies suggest that people who follow the MIND diet may have a lower risk of developing Alzheimer’s disease and experience slower cognitive decline over time. Combined with regular physical activity, quality sleep, social engagement, and other healthy lifestyle habits, the MIND diet offers a practical and sustainable approach to supporting lifelong brain health.
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The Brain Wellness and Lifestyle program at Pacific Neuroscience Institute® offers personalized guidance to optimize your brain health. Focusing on the 6 pillars, our program addresses diet, exercise, sleep, stress, social interaction, and most importantly memory/cognitive concerns.
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Useful Links
- Brain Healthy Diet
- Pacific Brain Health Center
- Parkinson’s & The Gut
- Video | The MIND diet for people with Parkinson’s
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