Recent research supports the effectiveness of the MIND diet, which emphasizes brain health. A long-term study conducted by the University of Hawaii at Mānoa and University of Southern California found that middle-aged and older adults who adhered to this diet were less likely to develop Alzheimer’s disease or other dementias. The MIND diet combines principles from the Mediterranean and DASH diets, focusing on foods like leafy greens, olive oil, whole grains, and berries.
Lead author Song-Yi Park highlighted that even starting a healthy diet later in life is beneficial. The study analyzed data from nearly 93,000 U.S. adults involved in The Multiethnic Cohort project, which began in the early ’90s. The results showed a 9% lower risk of dementia for those with higher adherence to the MIND diet, with even more significant reductions (13%) among Black, Latino, and white participants. Furthermore, individuals who improved their diet over 10 years had a 25% decreased risk compared to those who did not.
The MIND diet scores foods based on their protective qualities, particularly including berries, which are linked to enhanced brain health. Specifically, it recommends six or more servings of leafy greens weekly, one serving of other vegetables daily, and limited intake of fast foods and sweets. While the study’s observational nature means it cannot establish causation, it adds to existing evidence of the benefits of Mediterranean-type diets for reducing dementia risk.
Experts advocate for dietary diversity, particularly in leafy greens, emphasizing the overall simplicity and health benefits of adhering to the MIND diet not just for brain health, but also for reducing risks of other chronic diseases like heart disease and cancer.
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