Scientists claim the MIND diet reduces the risk of dementia - but does it really work? (2024)

You’ve probably seen the Mediterranean diet being lauded as one of the best diets out there for weight loss and overall health, but have you heard of the MIND diet?

This brain health-focused diet combines the thinking behind the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet to create the MIND diet (which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay – yes, it’s a bit of a mouthful).

The diet aims to reduce the risk of developing dementia and general decline in brain health, which are common effects of ageing.

So, we asked our expert nutritionists what they think of this brain health-boosting diet – and whether there are any tangible health benefits...

‘The MIND diet is a hybrid of the Mediterranean diet and the DASH diet. It was specifically developed to reduce the risk of dementia and cognitive decline,’ says Marilia Chamon, London-based registered nutritionist and founder of Gutfulness Nutrition.

‘The MIND diet emphasises the consumption of 10 brain-healthy food groups while limiting five non-healthy food groups,’ says Chamon.

The first major study conducted to review the impact of following the MIND diet in 2015 found that participants who followed the MIND diet had a significantly slower rate of cognitive decline, compared with those who didn't follow the diet. The study also found that the impact of following the MIND diet was greater than either the Mediterranean or DASH diets alone.

The diet also aims to reduce incidences of Alzheimer's disease, with the same 2015 study finding a 53% lower rate of Alzheimer’s for those following the MIND diet closely. Even those participants who only followed some aspects of the MIND diet showed a 35% lower rate compared with those who didn't follow it at all.

In particular, the diet recommends eating dark leafy greens and plenty of whole foods, says Clarissa Lenherr, registered Harley Street-based nutritionist. ‘The diet includes anti-inflammatory foods like two portions of berries and six portions of dark green leafy vegetables per week,’ she says.

‘In addition, the diet recommends eating oily fish such as salmon and mackerel, which are great sources of omega-3 acids that play a key role in brain function and olive oil which is a polyphenol-rich, monounsaturated fat,’ says Lenherr.

On the whole, the diet focuses on fibre-rich foods that are nutrient-dense. ‘This means the diet is naturally lower in ultra-processed foods, sugar and saturated fats,’ says Lenherr.

The diet is non-restrictive, which Lenherr says means you won't be spending hours counting calories or working out your macros.

‘Although the diet recommends consuming a certain portion of these foods per week, it’s not about calorie counting or macros, and there is a huge deal of inclusion to focus on, rather than just exclusion of food groups,’ she says.

The MIND diet focuses on foods that are beneficial to brain health.

‘The diet is rich in nutrients essential for brain health, such as antioxidants, vitamins, and healthy fats,’ says Chamon.

The foods recommended on the diet also have anti-inflammatory properties, which Chamon says can reduce the brain inflammation that's often linked with cognitive decline.

‘Antioxidant-rich foods like berries help combat oxidative stress, which damages brain cells,’ says Chamon. Blueberries may be particularly beneficial, according to Chamon, since they ‘contain a large number of phytochemicals, including anthocyanin. Studies suggest regular, moderate intake of blueberries to be neuroprotective.’

The MIND diet may also boost brain health by reducing potentially harmful beta-amyloid proteins.

These protein fragments are naturally found all over the body, but they can accumulate and build plaques in the brain, which a 2021 study found to be one of the primary causes of Alzheimer's.

Animal studies have found that the antioxidants found in berries and other MIND diet foods may help prevent the formation of these plaques in the brain, therefore preventing Alzheimer's. However, human studies are needed in this area.

So, plenty of research points to the MIND diet being beneficial for your brain, but how do you follow this cognitive-improvement diet?

1. Green leafy vegetables

Try to eat six or more servings of leafy greens like spinach, kale or salads per week.

2. Other vegetables

You should eat at least one other vegetable per day if you're following the MIND diet. Preferably, this should be a non-starchy vegetable (basically not a potato) as they contain the most nutrients for the fewest calories.

3. Berries

Fruits like strawberries, blueberries and raspberries should be eaten at least twice a week.

4. Nuts

According to the creators of the MIND diet, you should eat five or more portions of nuts per week. They're not specific about which kinds, but variation is probably best.

5. Olive oil

Use olive oil as your main cooking oil, and even use it instead of butter for bread.

6. Whole grains

You should get in three servings of whole grains per day. Examples of MIND diet-OK whole grains include quinoa, oats, brown rice, whole wheat pasta and 100% whole wheat bread.

7. Beans

Legumes like beans and lentils should be included in your meal plan four times a week.

8. Fish

It should come as no surprise that fatty fish like salmon, trout, sardines, tuna and mackerel are best for the MIND diet owing to their high omega-3 acid content. You'll need to aim for one serving a week.

9. Poultry

Chicken and turkey should be eaten twice per week, although the creators of the MIND diet are keen to emphasise that this should not include fried chicken.

10. Wine

Yes, you read that right. A glass of wine a day is OK on the MIND diet. In fact, a glass of wine a day may even benefit your brain, although there have been questions raised about resveratrol, a compound in red wine, and its benefits in humans.

1. Cheese

Sorry, cheese lovers. Eating cheese isn't recommended on the MIND diet, and the creators recommend that you should eat cheese less than once per week.

2. Butter and margarine

Neither butter nor margarine are recommended by the MIND diet's creators, and they suggest instead that olive oil should be used for cooking, baking and bread dipping. At most, you should aim to consume no more than one tablespoon of butter or margarine per day.

3. Red meat

Followers of the MIND diet should consume no more than three servings of red meat per week. This includes beef, pork, lamb and products containing these meats such as jerky or sausages.

4. Fried food

If there's one thing the MIND diet highly discourages to include in your diet, it's fried food, especially from fast food restaurants. You should limit your fried food intake to less than once a week, ideally.

5. Pastries and sweets

Processed foods like doughnuts, ice cream, cookies, brownies, sweets and chocolate should ideally be eaten no more than four times per week.

‘Generally, the MIND diet is considered safe and beneficial for most people, as it emphasises whole, nutrient-dense foods. However, there are some considerations to be mindful of,’ says Chamon.

‘People with specific health conditions or dietary requirements might need to adjust their diet to meet their needs. For example, individuals with allergies or intolerances to certain foods (for example nuts) should seek alternative sources of nutrients,’ she says.

‘Over-restriction of certain food groups (for example dairy or red meat) might lead to nutrient deficiencies if not carefully managed. It's important to ensure adequate intake of calcium, vitamin B12, iron, and other essential nutrients.’

There's also the recommendation of alcohol to consider. ‘The recommendation to drink one glass of wine per day might not be suitable for everyone,’ says Chamon. ‘Particularly those with a history of alcohol misuse or certain medical conditions.’

Lenherr says there's also the time and cost of the diet to think about. ‘The diet may be more expensive and time-consuming than people are used to,’ she says.

‘Buying lots of fresh fruits, vegetables and oily fish can be more expensive and cooking them from scratch can be more time-consuming and challenging than buying processed convenience options,’ says Lenherr.

‘The MIND diet is a promising approach to supporting brain health and potentially reducing the risk of cognitive decline and dementia,' says Chamon. However, more research is needed to confirm the benefits, so it's important that people understand following this diet isn't a sure-fire fix.

‘Research indicates that the MIND diet can be effective in slowing cognitive decline, though more studies are needed for definitive conclusions,’ she says.

There are also conflicting results from more recent studies, says Lenherr. ‘While observational studies have suggested that following the MIND diet is associated with a lower risk of Alzheimer's disease and slower cognitive decline, a recent randomised control trial looking at just over 600 individuals across three years, found similar improvements on brain scans and cognitive tests of both those who followed the MIND diet and those who followed their typical diet,’ she says.

‘More extensive and long-term research is necessary to fully understand the MIND diet’s effects and to provide concrete dietary recommendations.’

The bottom line: The MIND diet can be a healthy eating plan, since it incorporates dietary patterns from the Mediterranean and DASH, but as always, more research needs to be done to fully understand whether or not following the MIND diet can slow cognitive decline.

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