A recent study reveals that the MIND diet can significantly reduce the risk of Alzheimer’s and dementia, even when adopted later in life. Presented at the American Society for Nutrition’s annual meeting, the research highlights that diets rich in leafy greens, olive oil, whole grains, and berries are effective in reducing dementia risk.
The study, led by Song-Yi Park from the University of Hawaii, found that following the MIND diet—which combines aspects of the Mediterranean and DASH diets—was more effective in lowering dementia risk than other healthy eating patterns. “It’s never too late to start improving your diet,” said Park.
The MIND diet specifically targets brain health and includes foods like berries, which have been linked to cognitive benefits. Each food in the diet is scored based on its protective qualities. For example, consuming two or more servings of berries per week earns a higher score, which correlates with a lower dementia risk.
The research used data from 93,000 adults in the Multiethnic Cohort, revealing that people with a higher adherence to the MIND diet had a 9% lower risk of dementia. Over 10 years, those who improved their adherence saw a 25% reduction in risk.
Key components of the MIND diet include:
- Leafy greens: 6+ servings per week
- Nuts: 5+ servings per week
- Whole grains: 3+ servings per day
- Red meat: Less than 1 serving per week
- Fish (not fried): At least 1 serving per week
Although this observational study shows a strong association, it does not prove that the MIND diet directly prevents dementia. Experts like Dr. Walter Willett from Harvard University support the findings, suggesting that Mediterranean-type diets, like MIND, are beneficial for reducing dementia risk across different racial and ethnic groups.
Overall, the MIND diet is simple to follow and offers broader health benefits, including protection against heart disease and cancer.
Related topics:
