As we age, maintaining our brain health becomes increasingly important. There’s no guaranteed way to prevent dementia, but more and more research shows that what you eat can make a big difference. In fact, your diet might help lower your risk of dementia and Alzheimer’s disease. And now we have more information on the connection between what you eat and the health of your brain. The MIND diet may play a key role.
The MIND diet: A recipe for brain health
Lifestyle behaviors including healthy habits like good nutrition, physical activity, quality sleep, and social engagement are increasingly recognized as important for maintaining brain health. One diet that stands out is the MIND diet (short for Mediterranean-DASH Intervention for Neurodegenerative Delay). It combines parts of the Mediterranean diet — rich in fruits, vegetables, and healthy fats — and the DASH diet (Dietary Approaches to Stop Hypertension), which helps lower blood pressure.
The MIND diet emphasizes foods that promote brain health and restricts those that may harm it. Here are its main parts:
- Green leafy vegetables: Aim for at least six servings a week.
- Other vegetables: At least one serving a day.
- Berries: Two or more servings a week.
- Nuts: Five or more servings a week.
- Olive oil: Use as your primary cooking oil.
- Whole grains: Three or more servings a day.
- Fish: At least one serving a week (especially fatty fish rich in omega-3s).
- Beans: Four or more servings a week.
- Poultry: Two or more servings a week.
The MIND diet also encourages limiting or avoiding red meat, butter and margarine, cheese, pastries and sweets, and fried or fast food.
Key research on diet and dementia
The MIND diet offers a practical framework for improving brain health, and it’s based on years of scientific inquiry. The first intervention study to demonstrate that lifestyle changes can improve brain health and slow cognitive decline is the FINGERS Study. It included dietary counseling on healthy eating, physical exercise, brain training, and managing vascular health. The results showed that a well-rounded approach — including diet — can help protect brain function.
Other notable studies that have analyzed the impact of diet on health and cognition include the Nurses’ Health Study in the U.S., which examined women’s health, and the PREVENT study in the U.K., which focused on detecting dementia early and preventing it.
A 2023 review found that a diet higher in saturated fat, meat, and ultra-processed foods may increase the risk of Alzheimer’s. On the other hand, consuming more fruits, legumes, nuts, omega-3 fatty acids, vegetables, and whole grains may lower the risk. While more long-term clinical trials are needed, it’s clear that what we eat affects our brain.
The latest research on the MIND diet
Assessment of the impact of diet on health continues. Here’s a summary of recent research on the MIND diet and brain health:
- A review of previous research on the MIND diet finds support for its use in preventing dementia. This 2024 comprehensive analysis looked at past studies and found strong support for the the MIND diet. The authors highlighted the growing scientific interest in this diet as promising for dementia prevention, emphasizing its ability to protect the brain. It may also benefit heart health, as well reducing the risk of cancer and diabetes. The analysis also suggested the need for further studies to understand how this diet affects cognitive function and other health outcomes.
- Association of the MIND diet with slower cognitive decline among Black and White older adults: This 2024 study examined the association between cognitive decline and how closely people followed the MIND diet. Over 5,200 older adults in the U.S. participated in the study for nearly 8 years. People who closely followed the diet had a lower risk of cognitive decline. For Black participants, only those with the highest adherence to the MIND diet had lower cognitive decline. Among White participants, both moderate and high adherence helped. The diet had a bigger impact on White women than men. This shows why including diverse participants to gain a better understanding of diet and dementia is essential.
- Mediterranean, high-quality, and anti-inflammatory diets were associated with reduced dementia risk. For this 2025 study, researchers followed over 131,000 participants in the UK Biobank for 13 years. Diets like the MIND and Mediterranean diets were associated with a lower risk of dementia, especially in older adults, women, people who weren’t obese, and those without the high risk gene called Apoε4. Conversely, diets indicating pro-inflammatory patterns were linked to an increased dementia risk.
- Three months on the MIND diet resulted in improved mood and quality of life. A small randomized controlled trial examined the effects of the MIND diet on cognitive function of healthy midlife adults over a 3-month period. It didn’t show changes in thinking skills during that time, but people felt better overall. Improvements in mood and quality of life were found with adherence to the diet. This 2025 pilot study suggests the MIND diet can positively impact well-being and eating habits. Longer studies are needed to determine its impact on brain function.
Use this form to track your progress following the MIND diet
Take control of your brain health
The evidence is clear: what you eat matters for your brain. Choosing a healthy diet, such as the MIND diet, and using insights from robust research studies, you can take steps to care for your brain and reduce your risk of dementia. It’s never too early—or too late—to start making better food choices. Start small, stay consistent, and give your brain the nutrition it needs for a healthier future. Use our MIND Diet Tracker to follow your progress.
