Last Updated:June 07, 2025, 14:48 IST
The MIND diet is a scientifically developed eating plan designed to support brain health and lower the risk of neurodegenerative diseases.
The diet prioritises natural, plant-based items while limiting unhealthy fats and processed foods.
In today’s fast-paced world, maintaining cognitive health and brain function has become a concern for many. While ageing naturally affects the brain, your lifestyle choices and diet plans can pave the way for better cognitive health. Many healthcare organisations have launched programmes aimed at improving cognitive performance and reducing the risk of diseases like Alzheimer’s and dementia.
This is where the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) comes in – a scientifically developed eating plan designed specifically to support brain health and lower the risk of neurodegenerative diseases. It’s not just about living longer, but living well with a clear and active mind.
A 2024 study published in Neurology claims that the MIND diet can significantly reduce the risk of memory decline.
But How Does The MIND Diet Actually Work?
The MIND diet is a blend of two highly regarded diets –
- The Mediterranean diet, and
- The DASH (Dietary Approaches to Stop Hypertension) diet
It was first developed in 2015 at Rush University Medical Centre by Dr Clare Morris and her team. The diet focuses on including unprocessed, nutrient-rich foods that support brain health. The core idea is to prioritise natural, plant-based items while limiting unhealthy fats and processed foods.
What Exactly Does The MIND Diet Recommend?
Green Vegetables: Leafy greens like spinach, kale, and lettuce are rich in antioxidants and vitamins essential for brain function. Vegetables like broccoli, carrots, and red peppers also support cognitive health.
Berries: Blueberries and strawberries, in particular, are known to improve memory and protect brain cells.
Whole Grains: Eat oats, brown rice, or whole wheat bread, ideally three times a day, for steady energy and stable blood sugar levels.
Nuts: Almonds, walnuts, and Brazil nuts are a source of healthy fats and vitamin E, which may protect against cognitive decline. Consume two or three times per week.
Legumes: Eat Lentils, chickpeas, beans, and soy at least three times a week.
Poultry and Fish: Consuming lean chicken and fatty fish like salmon or mackerel at least once a week can provide your body with the protein it needs.
What Should Be Avoided On The MIND Diet?
Red meat, full-fat cheese, fried food, processed snacks, fast food, and alcohol are discouraged, as they are linked to inflammation and cognitive decline.
What Are The Benefits Of The MIND Diet?
- Lowers the risk of memory loss and cognitive decline,
- It may help prevent neurodegenerative diseases like Alzheimer’s,
- Supports heart health and regulates blood pressure,
- Aids in weight management, and
- Reduces the risk of type 2 diabetes.
Adopting the MIND diet isn’t about strict rules or cutting out entire food groups. It’s about making conscious, mindful choices that nourish the brain. By incorporating these simple dietary habits into your daily routine, you can protect your memory and support long-term brain function.
- Location :
Delhi, India, India
- First Published:
#MIND #Diet #Explained #Eating #Plan #Supports #Cognitive #Health
