The MIND Diet and Cognitive Longevity: What the Research Shows

The MIND diet, Mediterranean-DASH Intervention for Neurodegenerative Delay, was developed by nutritional epidemiologist Martha Clare Morris at Rush University Medical Center by combining elements of the Mediterranean and DASH diets and specifically targeting foods with the strongest evidence for brain protection. Published in 2015, the original study followed 923 adults for an average of 4.5 years and found that those in the highest MIND diet adherence group had a 53 percent lower rate of Alzheimer's disease compared to the lowest adherence group. Even moderate adherence was associated with a 35 percent lower rate.

What the MIND Diet Emphasises

• Leafy green vegetables: at least 6 servings per week; associated with slower cognitive decline independently of other dietary factors
• All other vegetables: at least one serving per day
• Berries: at least twice per week; among the most consistently associated foods with cognitive protection, likely via their polyphenol content
• Nuts: at least 5 servings per week
• Olive oil as the primary cooking fat
• Whole grains: at least 3 servings per day
• Fish: at least once per week
• Beans: at least 4 meals per week
• Poultry: at least twice per week
• Wine: one glass per day is associated with modest cognitive benefit in this dietary pattern, though this finding requires careful individual consideration

Foods the MIND Diet Limits

• Red meat: fewer than 4 servings per week
• Butter and margarine: less than one tablespoon per day
• Cheese: less than one serving per week
• Pastries and sweets: fewer than 5 servings per week
• Fried or fast food: less than one serving per week

Sources

• Morris, M.C., et al. (2015). MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer's and Dementia, 11(9), 1007-1014.
• Morris, M.C., et al. (2015). MIND diet slows cognitive decline with aging. Alzheimer's and Dementia, 11(9), 1015-1022.
• Berendsen, A.A.M., et al. (2017). Association of long-term adherence to the MIND diet with cognitive function and cognitive decline in American women. Journal of Nutrition, Health and Aging, 21(10), 1165-1170.