Did you know that what foods you fuel your body with can support more than just your energy levels; it can optimize your brain function!  Research shows that specific nutrition interventions can help prevent or delay the onset of dementia and other forms of cognitive decline along with reducing overall inflammation of the body which can help combat chronic disease.

Research out of Rush University Medical Center took a diet hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets to create the MIND diet: Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) to target the health of the aging brain. They show that even a moderate adherence to the diet over 4.5 years decreases Alzheimer’s disease risk by 35%; rigorously following the diet reduces the risk by 53%! The longer you adhere to these mindful changes, the lesser your risk for Alzheimer’s disease over time.  Aside from the brain health benefits, the MIND diet can also benefit heart health, diabetes, and certain cancers.

What’s on the MIND Diet?

• Leafy Greens: at least one serving of leafy green vegetable per day

• Berries: 2 to 5 servings per week of fresh or frozen berries

• Vegetables: 2 or more servings per day on top of your leafy greens daily

• Whole grains: 3 or more servings per day

• Nuts and seeds: 5 or more servings per week

• Beans: 3 to 4 servings per week

• Seafood: 1 or more serving per week; focus on fatty fish such as salmon, mackerel, herring or sardines

• Poultry: 2 or more servings per week; focus on light meat without skin

• Extra-virgin olive oil: 2 tablespoons per day; specifically extra-virgin olive oil

• Limit: red meats, butter, stick margarine, cheese, pastries and sweets, fried foods, fast food

The real MVP’s of the MIND diet are the berries and leafy greens. Both foods slow the mental decline associated with brain aging. Incorporating them into a well-balanced diet will help to fuel the brain but also provide a fruit and veggie serving for the day. Remember you can still have access to leafy greens and berries year-round even when they are not in season! 

• Aim for berries when in season which is typically summer through early fall; out of season, frozen berries are a great alternative to have on hand!  Add frozen berries to your Greek yogurt, oatmeal, or add into a smoothie and use fresh berries as a healthy snack, on toast with some nut butter, or added to a salad. 

• Leafy greens leave plenty of options for in-season picks year round from collard greens and kale during the winter to spinach and mustard greens in the summer along with plenty of frozen options too.  Add extra leafy greens to your salads, soups, omelets and stir-fries!

Along with the benefits towards brain health, the MIND diet is rich in antioxidants which play a vital role in regulating inflammation.  These antioxidants, mainly found in fruits, vegetables, nuts, and seeds, have many benefits such as:

• Reduce risk of chronic diseases like heart disease, diabetes, and cancer

• Improve joint health by reducing inflammation

• Improve gut health by maintaining a healthy gut microbiome 

Take Home: be more mindful of the foods you are consuming each day.  Lean towards more whole foods and especially have a hearty serving of berries and leafy greens each day!

This article was written by Katie Frushour, MS, RD, CSSD, a dietitian at Mend.

References:
Deledda, A., Annunziata, G., Tenore, G. C., Palmas, V., Manzin, A., & Velluzzi, F. (2021). Diet-Derived Antioxidants and Their Role in Inflammation, Obesity and Gut Microbiota Modulation. Antioxidants (Basel, Switzerland), 10(5), 708. https://doi.org/10.3390/antiox10050708
Devore, E. E., Kang, J. H., Breteler, M. M., & Grodstein, F. (2012). Dietary intakes of berries and flavonoids in relation to cognitive decline. Annals of neurology, 72(1), 135–143. https://doi.org/10.1002/ana.23594
Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer's & dementia : the journal of the Alzheimer's Association, 11(9), 1007–1014. https://doi.org/10.1016/j.jalz.2014.11.009
Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Barnes, L. L., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet slows cognitive decline with aging. Alzheimer's & dementia : the journal of the Alzheimer's Association, 11(9), 1015–1022. https://doi.org/10.1016/j.jalz.2015.04.011
RUSH University Medical Center. Diet May Help Prevent Alzheimer's.