The CDC estimates that about 5.8 million people in the United States have Alzheimer's disease and related dementias. Almost 10% of U.S. adults ages 65 and older have dementia. Family members often wonder if there is anything they can do to protect themselves from cognitive decline. The answer is yes! Alzheimer's disease risk may be reduced to almost 53% when individuals adhere to the MIND diet regularly. The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay is a dietary pattern that?strategically combines elements of the Mediterranean and DASH diets, both with established cardiovascular benefits, while emphasizing specific brain-boosting foods.?Currently, there are no set guidelines for how to follow the MIND diet. You can simply eat more of the 10 foods that the diet encourages and eat less of the 5 foods that it recommends you limit.
Core Components and Potential Cognitive Benefits:
- Vegetables (at least 1 serving per day): Rich in antioxidants, vitamins, and fiber, vegetables offer a foundation for brain health. Studies suggest higher vegetable intake is associated with improved cognitive function and reduced risk of dementia.
- Leafy Greens (at least 6 servings per week): These vegetables are particularly rich in folate, lutein, and beta-carotene, all linked to cognitive benefits. Higher intake of leafy greens has been associated with slower cognitive decline.
- Berries (at least 2 servings per week): Berries are a concentrated source of anthocyanins, flavonoids with potent antioxidant and anti-inflammatory properties. Research suggests berry consumption may improve memory and cognitive function.
- Nuts (at least 5 servings per week): Nuts are rich in healthy fats, vitamin E, and polyphenols, all potentially neuroprotective. Studies show nut intake may be associated with improved cognitive performance and a reduced risk of Alzheimer's disease.
- Whole Grains (at least 3 servings per day): Whole grains, like oatmeal, quinoa, brown rice, whole wheat pasta, provide sustained energy, fiber, and B vitamins, crucial for cognitive function. Higher whole grain intake has been linked to better cognitive performance and a slower decline in cognitive function.
- Beans: (at least four times per week): This category includes all beans, lentils, and soybeans.?
- Fish (at least once a week): Fatty fish are rich in omega-3 fatty acids, particularly DHA, which plays a vital role in neuronal health and function. Studies consistently demonstrate that higher fish intake is associated with improved cognitive function and a reduced risk of dementia.?
- Poultry: Try to eat chicken or turkey at least twice per week.?
- Olive Oil (2 tbsp per day): Olive oil is a source of monounsaturated fats and antioxidants with anti-inflammatory properties. Research suggests olive oil consumption may be associated with improved cognitive function and a reduced risk of Alzheimer's disease.?
- Red Wine: Aim for no more than one glass daily. Both red and white wine may benefit your brain. While there has been much interest in the compound resveratrol, which is found in red wine, recent research has questioned whether it has clear benefits in humans.
- Red Meat (less than 4 servings per week): While red meat provides protein and iron, saturated fat content may be detrimental to brain health. Higher red meat intake has been linked to an increased risk of cognitive decline.
- Butter and Margarine: Try to eat less than 1 tablespoon (about 14 grams) daily. Saturated fat from dairy sources may contribute negatively to cognitive health. Studies suggest limiting these foods may be beneficial.
- Cheese: eat cheese less than once per week.
- Pastries and Sweets (less than 4 servings per week): Added sugar consumption has been linked to impaired cognitive function and an increased risk of dementia.
- Fried Foods (less than 1 serving per week): Fried foods are often high in saturated and trans fats, which may negatively impact cognitive health.
The MIND diet offers a practical and evidence-based approach to promote cognitive health. By incorporating core food groups rich in essential nutrients and limiting potentially detrimental components, this dietary pattern may contribute to cognitive well-being throughout life.
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