Basic principles of the MIND diet

The MIND diet is an eating plan designed primarily to reduce the risk of dementia and loss of brain function during aging. This article deals with its basics, (not) recommended foods and explains findings from current studies.

Basics of the MIND Diet

The MIND diet (Mediterranean‑DASH Diet Intervention for Neurodegenerative Delay) is an eating plan developed by experts as a combination of two well-known diets – the Mediterranean and DASH, or Dietary Approaches to Stop Hypertension (originally developed to reduce high blood pressure). The goal of the MIND diet is to support overall health, but above all brain health and the prevention of neurodegenerative diseases, including Alzheimer’s disease.

• Returning to school simply and efficiently? Article 5 foods that support brain activity and learning tips!

The main principles of the MIND diet thus logically combine the rules of the Mediterranean and DASH eating plans. This is to create a diet rich in nutrients with benefits for brain function and cognitive health. The emphasis is mainly on foods rich in antioxidants, omega-3 fatty acids, vitamins and minerals supporting optimal brain functioning. On the contrary, exclusion or restriction is requested for those that could possibly have a negative impact on brain functions.

Basic principles of the MIND diet

1. Concentration on brain function

The aforementioned foundation of the MIND diet – focusing on foods that are associated with supporting brain health . That is, those rich in antioxidants, omega‑3 fatty acids, vitamins and minerals supporting cognitive functions.

2. Restriction of specific substances in food

Studies have found that trans fats are linked, for example, to heart disease or even Alzheimer’s disease. It is certainly worth noting that partially hydrogenated oils (the main source of trans fatty acids in food) have been banned by the FDA since 2020. However, they still occur naturally in lower amounts in fried foods, sweets and red meat.

The MIND diet also limits salt and saturated fat intake to protect the brain and overall health. With salt, it is mainly about preventing high blood pressure, which can increase the risk of heart and vascular diseases. Saturated fats in high amounts also negatively affect the vascular system and heart health, which can have an adverse effect on brain function and overall vitality.

3. The importance of omega‑3 fatty acids

Experts often emphasize the importance of omega-3 fatty acid intake, as their sufficient consumption helps in the prevention of atherosclerosis, neurological diseases, insulin resistance and autoimmune diseases . In addition, these essential fats are anti-inflammatory and have a beneficial effect on the health of the heart and blood vessels.

• Other benefits of omega-3 and much more can be found in the article What are omega-3 fatty acids and why they are indispensable for us .

4. Antioxidants and fiber

Antioxidants such as vitamins C and E are supposed to protect brain cells from oxidative stress and support long-term brain vitality. Fiber, on the other hand, improves the digestive system and has a positive effect on blood sugar levels, which is also important for cognitive functions.

9 foods that the MIND diet recommends

• Green leafy vegetables: these include, for example, cabbage, spinach, and various types of salads.
• Non-starchy vegetables: because they provide many micronutrients at a low calorie count. Here you can find, for example, zucchini, cucumber, cabbage, Chinese cabbage, cauliflower or kohlrabi.
• Berries: such as strawberries, blueberries, raspberries and blackberries for their antioxidant effects .
• Nuts: the creators of the MIND diet don’t specify what kind of nuts to eat, but as with other elements of a healthy lifestyle, variety and regular rotation should not be missing – when it comes to heart and vascular health, walnuts are the best candidates.
• Olive oil: as the main oil that should be used in hot and cold cooking. In the article Vegetable oils: how is it with heat treatment and which is the healthiest? you will find information on the safety of its use in cooking.
• Complex carbohydrates: for example, oatmeal , quinoa, brown rice, whole grain pasta or whole grain bread are ideal .
• Fish: Oilier fish such as salmon, trout, tuna, sardines and mackerel are best because of their high omega-3 fatty acid content.
• Legumes: this category includes all beans, lentils and soybeans.
• Poultry: but in a suitable preparation. Fried chicken and others are not supported by the MIND diet.

5 foods to limit during the MIND diet

As with other diets severely restricting certain foods, with the MIND diet, you should take these recommendations with a grain of salt and adapt your habits to your possibilities and needs.

• Butter: these should be limited to around 14 grams per day, then try to replace them with olive oil.
• Cheese: The MIND diet recommends eating certain types of cheese less than once a week (cheeses, grana padano, mozzarella have a much better fat content than blue cheeses, so you can certainly indulge in them more often).
• Red meat: this category includes all beef, pork and lamb.
• Fried foods: as mentioned above, the MIND diet strongly discourages fried foods, especially those from fast food restaurants.
• Confectionery and Highly Processed Foods: This category includes most processed snacks and desserts – ice cream, cookies, cakes, doughnuts, candies, and more.

Research to date on the MIND diet

Eating according to the MIND diet guarantees a menu rich in certain vitamins, carotenoids and flavonoids, which aim to protect the brain by reducing oxidative stress and inflammation. Although the MIND diet focuses on brain health, it can also benefit heart health and prevent diabetes.

Cohort studies

A higher intake of foods from the MIND diet ensures, according to research  , up to a 53% lower incidence of Alzheimer’s disease. Even participants who had a “medium score” on the MIND eating plan had a 35% lower incidence compared to those with the lowest scores. The results did not change after adjusting for factors associated with dementia, including cardiovascular conditions (eg, high blood pressure, stroke, diabetes), depression and obesity.

• Why are antioxidants so beneficial for the human body? You can find the answers and much more in the article What are antioxidants and does it make sense to look for them in food?

Several other cohort studies have shown that participants with higher MIND diet scores had better cognitive function , higher memory scores, lower risk of dementia, and slower cognitive decline, even when the studies included participants with Alzheimer’s disease and a history of stroke.

Clinical studies

In 2023, a study was conducted with people over 65 with overweight, suboptimal diet, without cognitive impairment, but with dementia. One group ate using the MIND diet, the control group continued their diet. Both groups were guided to reduce their intake by 250 kcal/day and both showed improvements in cognitive performance and a 5 kg weight loss. However, magnetic resonance did not reveal any differences . 

Outline of a simple menu

Currently, there are no well-defined guidelines for following the MIND diet. The only goal is the daily consumption of at least 10 recommended foods and less than 5 “harmful” ones.

• Breakfast: protein porridge with berries and  walnuts .
• Lunch: pasta salad of  whole wheat pasta , chicken breast , spinach, tomatoes, cucumber and  chickpeas .
• Snack: a piece of wholemeal bread with  nut butter , white yogurt.
• Dinner: fish fillet with fresh herbs, quinoa and cabbage.

What to take from it?

The MIND diet combines elements of the Mediterranean and DASH diets. It is primarily based on the consumption of foods with a high content of antioxidants and omega-3 fatty acids, which reduce oxidative stress and inflammation in the brain. The eating plan is designed especially for the prevention of dementia – studies indicate that eating foods according to the MIND diet can reduce the risk of Alzheimer’s disease and support cognitive function. In addition to the fact that this diet can be an important element of brain health care, it emphasizes a comprehensive lifestyle including physical activity and good relaxation.