Benefits of the MIND diet

If you’re curious about how to support your brain health through healthy eating, the benefits of the MIND diet might win you over. Good nutrition is a key part of maintaining a healthy mind and body, but with so many diets and eating plans to choose from, it can be a challenge to make smart food choices.  

We’ll examine the MIND diet and its benefits, including which foods to add to your diet, which foods to avoid, and consider how effective the MIND diet is.

Like other preventive nutrition approaches, the MIND diet has several benefits, which we’ll highlight below. But first, let’s define what this diet is.

What is the MIND Diet? 

The MIND diet is a combination of the Mediterranean diet, which involves eating mostly plant-based foods, and the DASH diet  (Dietary Approaches to Stop Hypertension), a healthy eating plan designed to lower high blood pressure; both limit animal products and foods high in saturated fat. 

The Mediterranean diet and the DASH diet have each been linked to maintaining cognitive function. 

The MIND diet focuses on brain health, specifically, with the goal of reducing the risk of dementia and the decline in brain function that can occur as we age. MIND stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay.” 

The MIND diet recommends nine foods and discourages five others, but does not set strict guidelines; it’s up to each person to decide how to incorporate the suggested foods into their diet. 

What are the Benefits of the MIND Diet?

Potential benefits of the MIND diet include:

• Slower rate of cognitive decline with age
• Improved brain function 
• Reduced risk of Alzheimer’s and dementia
• Better working memory 

Because it combines elements of the Mediterranean and DASH diets, the MIND diet may also:

• Create antioxidant and anti-inflammatory effects 
• Promote healthy weight loss 
• Benefit heart health 
• Reduce the risk of diabetes and some cancers 

What Foods Are Encouraged on the MIND Diet?

The MIND diet suggests the following nine foods and weekly serving amounts:

• Berries such as the following at least twice a week:
  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries 
• Beans, lentils and soybeans should be included in four meals per week
• Six or more servings of green, leafy vegetables per week, such as kale, spinach and salads
• Non-starchy vegetables at least once a day, such as:
  •  Aasparagus
  • Broccoli
  • Cauliflower
  • Carrots
  • Bell peppers
  • Tomatoes
  • Green beans
  • Mushrooms
  • Zucchini 
• Five or more servings of nuts per week, such as walnuts, almonds, and pistachios
• Fish, especially fatty fish, once a week, such as:
  • Salmon
  • Sardines
  • Trout
  • Tuna
  • Mackerel
• Olive oil as your main cooking oil
• Poultry, such as chicken or turkey, twice per week
• Three servings daily of whole grains like:
  • Oatmeal
  • Quinoa
  • Brown rice
  • Whole wheat pasta
  • 100% whole wheat bread

It’s not necessary to limit yourself to these nine foods only, but you should try to include these foods in the recommended daily and weekly amounts for optimal benefits.

What Foods Should Be Avoided on the MIND Diet?

For best results, the MIND diet suggests limiting these five foods that are higher in saturated and trans fat to the recommended amounts:

• Butter and margarine of no more than 1 tablespoon daily
• Cheese less than once per week
• Fried food less than once per week
• Pastries and sweets no more than four times per week
• Red meat and meat products at no more than three servings per week

You may be wondering if alcohol is part of the MIND diet.  While an earlier study included wine as a dietary component of the MIND diet score and found that a moderate amount was linked to cognitive health, alcohol was removed from later trials due to safety concerns. 

Because guidance on alcohol consumption depends on individual personal and family history, general recommendations are not possible. Consult with your healthcare provider if you have health conditions that may impact alcohol intake, or other questions about alcohol use on the MIND diet.

How Effective is the MIND Diet?

Studies have shown that closely following the MIND diet can be effective for promoting brain health and slowing the cognitive decline associated with aging, potentially reducing the risk of dementia and Alzheimer’s disease. And while strict adherence to the diet protocol is recommended for best results, even moderate compliance can yield positive benefits for brain health.

Have Questions About the Right Healthy Eating Plan for You? Raleigh Adult Medicine Can Help

Cognitive decline is a major cause of disability among older people, but a good nutrition plan has the potential to be an effective prevention strategy. And the sooner you begin supporting your brain health with smart food choices, the better – for your brain, and the rest of your body.

We encourage you to schedule an appointment with us to discuss preventive brain care so you can live the healthiest life possible now and into the future. We can help you develop a plan to achieve your healthcare goals that includes the appropriate diet, exercise and sleep regimen, along with other factors that impact the health of your mind and body.