We know that food is powerful, but can eating right slow down the clock? Science says it can, but it helps if you keep your brain health in mind. According to a recent study published in the Annals of Neurology , the Mediterranean-DASH Neurodegenerative Delay Intervention (MIND) diet may improve brain health, reduce the risk of dementia, and even aid biological aging. The results were found using data from the ongoing Framingham Heart Study, which looks at more than 1,600 adults over the age of 60 without dementia. The researchers looked at the biological aging of the participants from 1991 to 2008 and found that those who followed the MIND diet had lower aging scores than those who didn’t. So what exactly is the MIND diet, and how does it actually work?
To understand what the MIND diet is and how it affects aging, we turned to longevity and nutrition experts. They explained exactly how the MIND diet affects the brain, what foods are included, and what you need to know before trying it for yourself. Read on to learn more about the MIND diet and its potential benefits.
Experts Featured in This Article:
Nicola Guess, MD, PhD, is a researcher on the MyFitnessPal Scientific Advisory Council.
Martha Theran, RD, is a registered dietitian and educator at the Pritikin Center for Longevity.
What is the MIND Diet?
The MIND diet is essentially a combination of the Mediterranean and DASH diets. “Key components of the MIND diet include ‘brain foods,’ such as nuts, berries, olive oil, and leafy greens,” says Martha Theran, RD and educator at the Pritikin Center for Longevity. “These foods are rich in nutrients and antioxidants that support brain function and help reduce neurodegeneration, providing a comprehensive approach to maintaining cognitive health and preventing age-related decline. Specifically, the MIND diet includes:
- Whole Grains: 3 Servings a Day
- Leafy Green Vegetables: 1+ Servings Per Day
- Leafy Greens: 6+ Servings Per Week
- Nuts: 5+ Servings per Week
- Beans: 4+ Servings per Week
- Fruits: 2+ Servings per Week
- Poultry: 2+ Meals per Week
- Fish: 1+ Meals per Week
- Olive oil: To be used as primary additional oil
Why Are These Foods Good for Brain Health?
With the increasing interest in the field of longevity, Dr. Guess says we are starting to think about aging differently, emphasizing brain health and the biological aging of cells. “This more ‘molecular’ approach to aging led to the development of the MIND diet, [which is] “It’s designed to protect brain health and slow cellular aging by encouraging the consumption of antioxidant-rich, anti-inflammatory foods to help combat oxidative stress and inflammation,” she says. A study published in “The Journal of Nutrition, Health & Aging” also found that greater adherence to the MIND diet was linked to better cognitive function in older adults. Ahead, Theran explains how some of the key components of the MIND diet affect the brain:
- Nuts: “Rich in healthy fats, antioxidants, and vitamin E, nuts may protect brain cells from oxidative stress and inflammation.”
- Berries: “Berries are rich in antioxidants, especially flavonoids, and may improve communication between brain cells and reduce brain inflammation.”
- Olive oil: “Contains monounsaturated fats and polyphenols that help reduce inflammation and oxidative damage in the brain.”
- Green, Leafy Vegetables: “Provide essential nutrients like vitamin K, lutein, folate, and beta-carotene, which have been linked to slower cognitive decline. Additionally, leafy greens are believed to protect the brain because they contain high levels of compounds that fight oxidative stress.”
Can the MIND Diet Help Aging?
“There’s growing evidence to support claims that the MIND diet may slow cognitive aging and reduce the risk of dementia,” Theran says. He points to a 2015 study published in “Alzheimer’s & Dementia.” That study found that individuals who closely followed the MIND diet had a 53% reduced risk of Alzheimer’s disease (and even those who only “moderately” followed the MIND diet had about a 35% reduced risk). Dr. Guess adds that the results were consistent even after adjusting for lifestyle factors and health conditions associated with dementia. While these findings are promising, it’s important to note that research linking the MIND diet to higher memory scores, lower risk of dementia, and slower cognitive decline is still in its early stages.
“Despite these promising findings, the research is primarily observational, and such studies can be confounded by factors such as socioeconomic status and general lifestyle,” Dr. Guess says. “For example, people who tend to eat more fruit may have higher income and education levels and likely have intellectually stimulating jobs, both factors that likely protect cognitive function and brain health.” We won’t be able to establish causality until more randomized controlled trials are conducted, but in the meantime, the MIND diet is still considered a healthy option, he says.
Is the MIND Diet Safe?
There are many benefits to eating brain-healthy foods, but should anyone avoid the MIND diet? “The MIND diet is generally considered safe and beneficial for most people because it’s based on the Mediterranean and DASH diets, which have been associated with numerous health benefits, including lower blood pressure, improved cholesterol levels, and a reduced risk of chronic disease,” says Dr. Guess. “However, people with certain dietary restrictions or allergies, such as nut allergies, may need to tailor the diet to their needs.” She adds that people on blood-thinning medications should also be careful about consuming leafy greens, due to their high vitamin K content (which can interact with their medications). Before making any major dietary changes, Dr. Guess recommends consulting a healthcare professional for the best personalized medical advice.
Chandler Plante is an associate editor at PS Health & Fitness. Previously an associate editor at People magazine and a contributor to Ladygunn, Millie, and Bustle Digital Group, Chandler Plante spends his spare time creating and oversharing content online about chronic illness, beauty, and disability.