What is the MIND diet?
The MIND diet was developed during a study published in 2015 and led by the late Martha Clare Morris, then a professor of epidemiology and director of the Section on Nutrition and Nutritional Epidemiology at Rush University in the United States. The acronym MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. This diet is inspired by the Mediterranean diet and the DASH diet, both of which have been studied and shown to slow cognitive decline, but it introduces modifications based on scientific literature related to nutrition and the brain. These modifications emphasize foods that have been associated with cognitive benefits through research. The goal of the MIND diet is to prevent cognitive decline.
Research and the MIND diet
As previously mentioned, the MIND diet was developed by Martha Clare Morris during a study funded by the National Institute on Aging. The results of this study conducted with 960 participants suggest that the MIND diet significantly slows cognitive decline with age.
Another study, also published in 2015 and led by Martha Clare Morris, focused on the link between three diets (DASH, mediterranean et MIND) and the incidence of Alzheimer's disease. The results of this prospective study involving 923 participants aged 58 to 98 years and followed for an average of 4.5 years suggest that strong adherence to the three diets may help reduce the risk of developing Alzheimer's disease and that a moderate adherence to the MIND diet can also help reduce the risk of developing this disease.
What foods should be prioritized in the MIND diet?
The MIND diet emphasizes ten groups of brain-healthy foods:
- Green leafy vegetables
- Other vegetables
- Walnuts
- Berries
- Legumes
- Whole grains
- Fish
- Poultry
- Olive oil
- Wine
Which foods should be limited in the MIND diet?
The MIND diet recommends limiting five groups of foods potentially harmful to the brain:
- Red meats
- Butter and stick margarine
- Cheese
- Pastries and sweets
- Fried and Fast Food
Some positive aspects of the MIND diet
- The MIND diet is based on two diets (DASH and Mediterranean) whose positive impact on health has been demonstrated.
- Research suggests that the MIND diet could be beneficial for brain health, even if the recommendations are not followed to the letter.
- The MIND diet does not impose strict dietary rules (e.g., no forbidden foods).
Some points to consider within the MIND regimen
- The absence of dairy products in the groups of beneficial foods and the recommendation to limit cheese may increase the risk of nutrient deficiencies (e.g.: calcium), especially if the diet does not contain or does not contain enough other good sources of calcium (e.g., almonds, kale, white beans, etc.).
- If you do not drink alcohol, it is not recommended to start drinking wine solely for its potential brain benefits.
- The scientific literature on nutrition and the brain is still developing, and the recommendations of the MIND diet are subject to change as research progresses.
References
- https://health.usnews.com/best-diet/mind-diet
- https://www.todaysdietitian.com/newarchives/090115p28.shtml
- 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