Charushila Biswas
The MIND diet is a science-approved diet for boosting memory and brain function. This diet was created by Prof. Morris and colleagues of the Rush University Medical Center. It was found to lower the risk of Alzheimer’s by 35% – 53% in participants who adhered to it (1),(2). This indicates a direct correlation between food and brain health. This article helps you understand the MIND diet in detail, foods to eat, and a 7-day sample menu plan to get you started. Read on.
Table Of Contents
What Is The MIND Diet And What To Eat?
The MIND diet is a diet that is good for the brain (1). It is a nutritional strategy that delays and prevents neurodegeneration.
The full form of MIND is Mediterranean-DASH Diet Intervention for Neurodegenerative Delay. This diet is a combination of the Mediterranean and DASH diets.
The MIND diet includes foods groups that boost brain function, prevent memory loss, and reduce blood pressure. Here’s what to eat while on this diet:
- Berries – Morris says, “the MIND diet specifically includes foods and nutrients that medical literature and data show to be good for the brain, such as berries.” Consume at least two servings of two to three types of berries per day. Have strawberries, blueberries, blackberries, and raspberries.
- Veggies – Have at least six servings of leafy vegetables, like spinach, kale, collard greens, Swiss chard, radish greens, bok choy, and lettuce, per week and one serving of non-starchy veggies per day.
- Olive Oil – Olive oil is an integral part of the Mediterranean diet and is a healthy fat containing a good dose of omega-3 polyunsaturated fatty acids. Use it as your main cooking oil or as a salad dressing.
- Nuts – Nuts are a great snack. They contain healthy fats and are great sources of protein, dietary fiber, vitamin E, and minerals. Have five servings of nuts like almonds, pistachios, walnuts, macadamia, and pine nuts per week.
- Fish – Fatty fish, like trout, salmon, mackerel, sardine, tuna, silver carp, and hilsa, are rich in omega-3 fatty acids, which are known to lower inflammation and oxidative stress (3). The omega-3s are also involved in neuronal plasticity (the ability of the brain to change continuously) (4). Consume wild-caught fish at least once a week.
- Whole Grains– Consume at least three servings of brown rice, quinoa, oats, and whole-grain bread per day.
- Poultry– Consume poached or steamed chicken breast and ground turkey at least twice a week (5). Eggs are also good to consume. Do not consume fried chicken or egg yolk if you have high cholesterol.
- Legumes– Consume four servings of soybeans, lentils, black beans, kidney beans, and black-eyed peas per week.
- Wine – The resveratrol in red wine may help protect the heart and decrease the risk of Alzheimer’s and Parkinson’s diseases (6), (7). Consume half a glass of red wine per day.
What foods are a strict no-no on the MIND diet? Scroll down to find out.
Foods To Avoid
- Fried Foods– Foods like fries, fried chicken, chicken nuggets, and other fast foods are loaded with unhealthy fats and may increase oxidative stress levels in the body.
- Red Meat– Reduce red meat consumption. The high amount of saturated fat in red meat may pose a serious threat to your heart and brain health. You may consume 1-2 servings of red meat per week.
- High-Salt And High-Sugar Foods – Avoid salty and sugary foods like potato wafers, burgers, salted nuts, canned foods, frozen meats, sauces, and candies at all costs.
- Butter And Margarine – Cut down on your butter and margarine consumption to one tablespoon per day.
- Cheese – Limit your cheese consumption to serving per week.
If your doctor approves and you want to follow the MIND diet, this 7-day sample meal plan can help you get started. Take a look.
7-Day MIND Diet Meal Plan
Day1 | Breakfast – Oatmeal + berries + almonds
Lunch – Tuna salad with olive oil and lime juice dressing Dinner – Lentil soup |
Day2 | Breakfast – Scrambled egg whites + ½ avocado + 1 whole-grain toast
Lunch – Mushroom or chicken soup Dinner – Grilled salmon and blanched veggies |
Day3 | Breakfast – Berry smoothie bowl
Lunch – Turkey taco + yogurt Dinner – Tofu salad |
Day4 | Breakfast – Spinach omelet
Lunch – Asian-style chicken and brown rice Dinner – Kidney bean chili |
Day5 | Breakfast – Spinach and banana smoothie with flaxseed powder
Lunch – Vegetable quinoa + 1 cup buttermilk Dinner – Baked salmon with veggies |
Day6 | Breakfast – 1 whole-grain toast with 2 teaspoons butter + 1 poached egg
Lunch – Steak with grilled veggies Dinner – Cream of mushroom soup |
Day7 | Breakfast – Mushroom and avocado toast + juice of ½ grapefruit
Lunch – Vegetable semolina topped with toasted nuts Dinner – Cucumber soup + grilled salmon |
Once you start following this eating pattern, you will not feel like you are following a “diet.” It will be your new lifestyle. What happens to your body when you are on the MIND diet? Find out below.
How Does The MIND Diet Work?
The MIND diet involves reducing the intake of unhealthy foods and increasing the intake of foods that have healing properties.
Unhealthy foods cause inflammation in the body. This, in turn, damages cellular function, DNA, and brain cells. The MIND diet, on the other hand, helps reduce inflammation, thereby restoring DNA structure and brain and cellular function.
As mentioned earlier, the MIND diet is a combination of the Mediterranean and DASH diets. Studies have shown that the Mediterranean diet lowers the incidences of chronic diseases, like diabetes, cardiovascular disease, and cancer, and improves metabolic health (8), (9).
The DASH diet, on the other hand, lowers blood pressure in people with hypertension (10).
Consuming lean proteins, low-sugar, low-salt, whole foods, healthy fats, and regular physical activity improves overall well-being and boosts brain function (8), (11). Here are some more scientific studies on the MIND diet.
The MIND Diet – Scientific Evidence
- The MIND diet is based on scientific research. Dr. Morris and her colleagues conducted an experiment on 923 participants between the ages of 58-98 and followed up for four and a half years. The research team concluded that even moderate adherence to the MIND diet led to a decreased risk of Alzheimer’s disease (2), (12).
- Another MIND diet study was conducted by Agnes Berendsen et al. from Wageningen University, Netherland. The diets of 16,058 women aged 70 and over were monitored from 1984 to 1998, and this was followed up by assessing cognitive abilities from 1995 to 2001 through telephonic interviews. The research team found that long-term adherence to the MIND diet led to better verbal memory (13).
- A research team led by Dr. Claire T. Mc. Evoy experimented on 5,907 women of age 68±10 with the Mediterranean diet and the MIND diet. The participants’ cognitive performance was measured. It was found that participants with greater adherence to the Mediterranean and MIND diets had a better cognitive function and lowered cognitive impairment (14).
- A 2018 MIND diet study showed that this diet might help delay the progression of Parkinson’s disease in the elderly (15).
MIND diet can be followed by anyone as it has many other benefits.
MIND Diet Benefits
- Reduces Oxidative Stress– The MIND diet recommends consuming foods that are rich in omega-3 fatty acids (olive oil, fatty fish, and nuts). Omega-3 fatty acids help scavenge the harmful free oxygen radicals and reduce oxidative stress in the body (16).
- Reduces Inflammation – The omega-3 fatty acids in various recommended foods of the MIND diet help balance the omega-6:omega-3 fatty acids ratio. This helps reduce inflammation in the body (17), (18).
- Reduce Harmful Proteins – Beta-amyloid proteins are protein fragments that are harmful to the body. They may cause plaque build-up in the brain, causing brain cell death. This may lead to the development of Alzheimer’s (19). The MIND diet reduces the intake of saturated fats, thereby lowering the levels of beta-amyloid proteins.
- Morris and her team researched for years before concluding that the MIND diet is probably what we need to prevent brain degeneration. Their work is a breakthrough in Alzheimer’s disease prevention and protection.
Talk to your doctor and start following a healthy diet like the MIND diet or fast intermittently. Intermittent fasting has also shown to reduce the risk of Alzheimer’s in lab animals (20). Help your loved one with Alzheimer’s improve their brain function and quality of life. Take care!
Expert’s Answers For Readers’ Questions
Can you eat eggs on the MIND diet?
Yes, you can eat eggs on the MIND diet. Avoid consuming the yolk if your cholesterol levels are high.
How effective is the MIND diet?
The MIND diet is an effective diet for improving memory, preventing cognitive degeneration, and reducing the risk of Alzheimer’s, dementia, and Parkinson’s. It includes foods rich in omega-3 fatty acids, vitamin E, protein, and dietary fiber, which help preserve brain structure and function.
Can you lose weight on the MIND diet?
Yes, you may lose weight on the MIND diet. It allows you to consume healthy foods and workout while reducing the consumption of high-calorie and salty junk foods.
What vitamin is best for memory?
Vitamins E, D, A, and B12 are good for improving memory.
What is the best herb for dementia?
Gotu kola, ginkgo Biloba, turmeric, and ashwagandha are good for dementia.
Who created the MIND diet?
The MIND diet was created by Prof. Martha Clare Morris and colleagues of the Rush University Medical Center, Chicago, USA.
How can I enhance my memory?
The best way to enhance memory is to reduce the consumption of junk, high-sugar, and salty foods. Consume nuts, seeds, fatty fish, eggs, legumes, whole grains, and veggies. Start working out 5 hours a week and pick up an old hobby. Stay stress-free. Talk to a licensed psychiatrist if you want help in dealing with any kind of mental trauma. Take out time to travel, read, listen to music, dance, and interact with people with similar interests.
Can I eat peanut butter on the MIND diet?
Yes, you can eat two tablespoons of peanut butter every day. Make sure you are not allergic to peanuts.
20 sources
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- The MIND Diet Intervention to Prevent Alzheimers Disease.
http://mind-diet-trial.org/meet-the-researchers/ - Morris, Martha Clare, et al. “MIND diet associated with reduced incidence of Alzheimer’s disease.” Alzheimer’s & Dementia 11.9 (2015): 1007-1014.
https://pubmed.ncbi.nlm.nih.gov/25681666 - Romieu, Isabelle, et al. “The effect of supplementation with omega-3 polyunsaturated fatty acids on markers of oxidative stress in elderly exposed to PM2. 5.” Environmental health perspectives 116.9 (2008): 1237-1242.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2535628/ - Dyall, Simon C. “Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA.” Frontiers in aging neuroscience 7 (2015): 52.
https://pubmed.ncbi.nlm.nih.gov/25954194 - Mintzer, Jacobo, et al. “Lifestyle Choices and Brain Health.” Frontiers in medicine 6 (2019).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6787147/ - Saleem, TS Mohamed, and S. Darbar Basha. “Red wine: A drink to your heart.” Journal of cardiovascular disease research 1.4 (2010): 171.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3023893/ - Caruana, Mario, Ruben Cauchi, and Neville Vassallo. “Putative role of red wine polyphenols against brain pathology in Alzheimer’s and Parkinson’s disease.” Frontiers in nutrition 3 (2016): 31.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4981604/ - Dussaillant, Catalina, et al. “Current evidence on health benefits of the mediterranean diet.” Revista medica de Chile 144.8 (2016): 1044-1052.
https://pubmed.ncbi.nlm.nih.gov/27905651 - Tosti, Valeria, Beatrice Bertozzi, and Luigi Fontana. “Health benefits of the mediterranean diet: metabolic and molecular mechanisms.” The Journals of Gerontology: Series A 73.3 (2018): 318-326.
https://pubmed.ncbi.nlm.nih.gov/29244059 - Steinberg, Dori, Gary G. Bennett, and Laura Svetkey. “The DASH diet, 20 years later.” Jama 317.15 (2017): 1529-1530.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5509411/ - Boucher, Jackie L. “Mediterranean eating pattern.” Diabetes Spectrum 30.2 (2017): 72-76.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5439355/ - Morris, Martha Clare, et al. “MIND diet slows cognitive decline with aging.” Alzheimer’s & dementia 11.9 (2015): 1015-1022.
https://pubmed.ncbi.nlm.nih.gov/26086182 - Berendsen, Agnes M., et al. “Association of long-term adherence to the mind diet with cognitive function and cognitive decline in American women.” The journal of nutrition, health & aging 22.2 (2018): 222-229.
https://pubmed.ncbi.nlm.nih.gov/29380849 - McEvoy, Claire T., et al. “Neuroprotective diets are associated with better cognitive function: the health and retirement study.” Journal of the American Geriatrics Society 65.8 (2017): 1857-1862.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5633651/ - Agarwal, Puja, et al. “MIND diet associated with reduced incidence and delayed progression of Parkinsonism in old age.” The journal of nutrition, health & aging 22.10 (2018): 1211-1215.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6436549/ - Sakai, Chiemi, et al. “Fish oil omega-3 polyunsaturated fatty acids attenuate oxidative stress-induced DNA damage in vascular endothelial cells.” PLoS One 12.11 (2017).
https://pubmed.ncbi.nlm.nih.gov/29121093 - Simopoulos, Artemis P. “The importance of the ratio of omega-6/omega-3 essential fatty acids.” Biomedicine & pharmacotherapy 56.8 (2002): 365-379.
https://pubmed.ncbi.nlm.nih.gov/12442909 - Calder, Philip C. “Omega-3 fatty acids and inflammatory processes.” Nutrients 2.3 (2010): 355-374.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/ - Murphy, M. Paul, and Harry LeVine III. “Alzheimer’s disease and the amyloid-? peptide.” Journal of Alzheimer’s disease 19.1 (2010): 311-323.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2813509/ - Shin, Bae Kun, et al. “Intermittent fasting protects against the deterioration of cognitive function, energy metabolism and dyslipidemia in Alzheimer’s disease-induced estrogen deficient rats.” Experimental Biology and Medicine 243.4 (2018): 334-343.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6022926/
- The MIND Diet Intervention to Prevent Alzheimers Disease.
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