MIND Diet: What Is It, Health Benefits & A Sample Meal Plan

You may have heard of the MIND diet, developed as an intervention to help reduce cognitive decline and fight against Alzheimer's and dementia.

Despite having benefits for our aging mind (Note the play on words here: It technically stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay, but the health benefits are brain-heavy), it's not only limited to the aging population. 

The MIND diet is a hybrid between the Mediterranean and DASH1 diets, both of which are popular for their heart and brain health benefits.

For a mini refresher on the Mediterranean diet, this plan is focused on plenty of antioxidant-rich vegetables, fruits, whole grains, beans, and sources of healthy fats from nuts, seeds, and avocado and olive oil.

When following the Mediterranean diet, you're encouraged to eat vegetables, fruits, whole grains, herbs, spices, and healthy fats daily, along with lean proteins such as fish and poultry; it's also recommended to cut back on red meat and dairy.

The MIND diet is also based on the DASH diet, which stands for Dietary Approaches to Stop Hypertension; this diet is geared toward lowering or controlling high blood pressure.

When following this diet, it's recommended to consume foods lower in sodium while increasing foods that are higher in other electrolytes, such as potassium, calcium, and magnesium.

As mentioned, the MIND diet is a blend of the DASH and Mediterranean diets—while there are similarities between all three diets, the MIND diet has some key points that make it stand out. 

For instance, while all vegetables are permitted on the MIND diet, it places emphasis on leafy green vegetables.

A few star veggies include spinach, kale, and collard greens, which have been found to be particularly beneficial for brain health due to their source of folate, vitamin E, and carotenoids.

Research suggests that one serving a day (1 cup of raw or ½ cup cooked) of these vegetables may slow brain aging2.

Another thing that makes the MIND diet stand out is its recommended fruit intake.

This diet emphasizes eating berries—specifically blueberries and strawberries—as the primary source of fruit and doesn't emphasize any other fruit.

The reason for the MIND diet's berry obsession? Studies have shown that individuals who ate the most berries had the slowest rates of cognitive decline3.

That said, the MIND diet suggests two or more servings of berries a week (perfect guidelines for a yummy antioxidant smoothie). 

Nuts and fish are also staples of the MIND diet—nuts are an excellent source of vitamin E, which is a key nutrient for brain health.

The MIND diet recommends five servings per week of dry-roasted or unsalted nuts. Research suggests that one serving of fish a week may reduce cognitive decline4.

Many of the health benefits of the MIND diet stem from the nutrient-rich foods included in the plan.

The MIND Diet has been found to be associated with better cognitive performance and in some studies to prevent cognitive decline5 including the development of Alzheimer's disease.

Another study found that women who consume blueberries, strawberries, and blackberries may delay cognitive decline by up to two years3 (which only strengthens the reason the diet encourages berries, as previously mentioned).

Because the MIND diet is naturally low in saturated fat and cholesterol, it's also suggested to reduce the risk of dementia as well as Alzheimer's disease, which studies show is involved in the blood-brain barrier and is involved in the pathology of both diseases6.

As discussed, many of the foods on the MIND diet are high in antioxidants (like green leafy vegetables and brightly colored berries).

Many of the foods included on the MIND diet contain great sources of fiber (as mentioned above) as well as healthy fats from both plant and animal-based protein—all properties that are great for balancing blood sugar. 

So, you understand the basics and science behind the MIND diet, but (like with most restrictive diets) actually following it is often the most difficult part.

Breaking the diet down into what foods you should include more of and how to combine them together can help you execute the diet in an easier way.

If you're starting your MIND diet, here are the foods you should make sure to include on your plate.

I love this diet—it's a blend of two super nutrient-rich diets that boast anti-inflammatory, heart health, and brain health benefits.

The emphasis on fruits and vegetables, healthy fats, and less processed and refined foods is a great way for most of us to be eating every single day.

That said, any time you start a restrictive diet, it's always a good idea to check in with your doctor.