MIND

Reduce dementia, and promote brain health like memory, learning or thought processing with MIND diet

Recommended For

Alzheimer's, reduce risk , Anxiety, Arthritis, Blood pressure, high, Brain function, improvement, Dementia, Diabetes, prevention, Environmental, Gut health, support, Heart disease, prevention, treatment, Inflammation, Neurodegenerative disease, prevention, Weight loss.

Diet Goals

Focus on brain healthy nutrients

  • Unsaturated fats, olive oil, not butter
  • Fiber, antioxidants and polyphenols in fruits and veggies
  • Limited sugar, sweets
While the focus of the MIND diet is preventing dementia, it can also lower the risk of heart problems, diabetes and cancer.

Food Recommendations

Foods to Eat

Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp
Veggies, Leafy greens: Lettuce, kale, spinach, romaine, arugula
Fruit, Berries: Raspberry, blueberry, strawberry
Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Olive oil: Extra virgin olive oil contains more antioxidants, vitamins

Foods to Avoid

Red meat: Beef, lamb, pork, goat, veal, mutton
High sodium: Deli meat, soup, cheese, pizza, salty nuts & snacks
High fat: Red meat, fried foods, full fat dairy, oils
Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes
High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce
Sugary drinks: Soda, coffee drinks, energy drinks, fruit juice, smoothies

Diet Rules

Additional Information

Research

High adherence to the MIND diet lowered risk of Alzheimer's by 53%; moderate adherence 35% reduced risk.
Studies show those most compliant with MIND diet had brains equivalent to someone 7.5 years younger.
The longer someone is on the MIND diet, the better protected; slows loss of brain function.

Caveats

Changes in the brain can occur years before first symptoms of Alzheimer's disease.
Eating fish may be strongest factor influencing higher cognitive function; caution mercury levels.
No vitamin or supplement has been proven to improve brain health.
Research needed on underlying causes of Alzheimer's such as stress, inflammation, healthy gut/microbiome; may lead to other targeted diet recommendations.

References

Alban, D. (n.d.). THE MIND DIET: Eating For A Healthy Brain (Detailed Guide). Be Brain Fit. https://bebrainfit.com/mind-diet-recipes/
Bailey, C. (2013). 9 brain foods that will improve your focus and concentration. A Life of Productivity. https://alifeofproductivity.com/9-brain-foods-that-will-boost-your-ability-to-focus/
Bremner, B., & Madden, J. (2014). Diet Manuel for Long-Term Care Residents. Maryland Dept. of Health. http://dhmh.maryland.gov/ohcq/docs/diet_manual_4-3-14.pdf
Burgin, J. (2015). The Connection Between Leaky Gut and Leaky Brain. Mindd Foundation. https://mindd.org/connection-leaky-gut-leaky-brain/
Cohen BS, J. (2022). 8 Benefits of the MIND Diet: Brain, Heart, Weight & More. SelfDecode. https://health.selfdecode.com/blog/mind-diet/
Esposito, L. (2023). MIND Diet. US News. https://health.usnews.com/best-diet/mind-diet
Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/
Graham, J. (2017). To Help Ward Off Alzheimer’s, Think Before You Eat. KFF Health News. https://kffhealthnews.org/news/to-help-ward-off-alzheimers-think-before-you-eat/
Higuera, V. (2022). The MIND Diet for Alzheimer’s Prevention. Everyday Health. https://www.everydayhealth.com/diet-and-nutrition/diet/mind-diet-can-this-diet-plan-help-reverse-alzheimers-disease/
Justin, B., Turek, M., & Hakim, A. (2012). Heart disease as a risk factor for dementia. NIH, National Library of Medicine, Dove Press. https://www.dovepress.com/heart-disease-as-a-risk-factor-for-dementia-peer-reviewed-fulltext-article-CLEP
MedlinePlus. (2022). Alzheimer disease. National Library of Medicine. https://medlineplus.gov/ency/article/000760.htm
Morris S.D., M., Tangney Ph.D., C., Wang Ph.D., Y., Sacks M.D., F., Barnes Ph.D., L., Bennett M.D., D., & Aggarwal M.D., N. (n.d.). MIND diet slows cognitive decline with aging. NIH, National Library of Medicine, Alzheimer’s Association. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/
Morris S.D, M., Tangney Ph.D, C., Wang Ph.D, Y., Sacks M.D, F., Bennett M.D, D., & Aggarwal M.D, N. (2015). MIND Diet Associated with Reduced Incidence of Alzheimer’s Disease. NIH, National Library of Medicine, Alzheimer’s Association. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4532650/
Pike RD, A. (2019). What is the MIND diet? Food Insight. https://foodinsight.org/what-is-the-mind-diet/
Reeves MD, M. (2022). Want to decrease your chances for chronic disease? Researchers found that a vegetarian diet does just that. Loma Linda University Health. https://lipidworld.biomedcentral.com/articles/10.1186/s12944-019-0972-0#citeas
MIND Diet. (n.d.). U.S. News & World Report/Health. https://health.usnews.com/best-diet/mind-diet
Watson, S. (2014). Caffeine and a healthy diet may boost memory, thinking skills; alcohol’s effect uncertain. Harvard Health Publishing. https://www.health.harvard.edu/blog/caffeine-healthy-diet-may-boost-memory-thinking-skills-alcohols-effect-uncertain-201406187219
Yazdi M.D., P. (2020). 8 Benefits of the MIND Diet: Brain, Heart, Weight & More. SelfHacked by SelfDecode. https://content.selfdecode.com/mind-diet/