What we eat matters for brain health . The foods you consume throughout the day have a significant impact on brain health and aging. New research finds that following the MIND diet , which combines Mediterranean and DASH diets, may help slow biological aging and reduce dementia risk . The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay Diet, combining two highly-rated health diets. It combines two of the top-rated diets for health, the Mediterranean diet and the DASH diet , and includes foods that have been shown to improve brain health and slow cognitive decline.

What does the research reveal?

The study, published in Annals of Neurology, analyzed data from 1,644 dementia-free adults over 60 in the Framingham Heart Study between 1991 and 2008, establishing a connection between the diet and slower aging rates. Researchers monitored participants every four to seven years, assessing their diet, blood work, and neurocognitive test results to determine their biological aging pace. The findings revealed that following the MIND diet was associated with slower aging and decreased dementia risk.

Why one should choose the MIND diet?

The diet emphasizes foods known for brain health benefits. The foods included in the MIND diet are antioxidant-rich and anti-inflammatory. Antioxidant-rich foods have been found to help calm inflammation and protect against memory and learning loss. The diet's benefits extend beyond cognitive health, offering a comprehensive nutritional approach. While not a vegetarian plan, the plant-forward approach to the MIND diet can also (help protect) your overall health, including potentially reducing your risk for type 2 diabetes and stroke.

The MIND diet consists of nine items:
Green leafy veggies: Try to eat six or more servings of green, leafy vegetables each week. This covers cooked greens, spinach, kale, and salads.

Whole grains: Try to consume three or more servings of whole grains each day. Select whole grains such as 100% whole wheat bread, brown rice, quinoa, oats, and whole wheat pasta.

Every other vegetable: Choose non-starchy veggies, which are high in nutrients and low in calories, and try to eat another vegetable.

Berries: At least twice a week, consume berries. Antioxidant-rich berries include blackberries, raspberries, blueberries, and strawberries.

Nuts: Aim for at least five servings of nuts every week. To get a range of nutrients, the MIND diet advises varying the kind of nuts you eat.



Olive oil: Your primary cooking oil should be olive oil.

Fish: At least once a week, eat fish. Because they contain a lot of omega-3 fatty acids, fatty fish like salmon, sardines, trout, tuna, and mackerel are the finest options.

Beans: At least four meals a week should contain beans. All beans, lentils, and soybeans fall under this category.

Poultry: Aim for at least two meals a week of chicken or turkey. Keep in mind that the MIND diet discourages eating fried chicken.

The diet is generally suitable for most people, though medical consultation is recommended for those with health concerns.