Diet influences cardiovascular health, metabolism and other processes related to brain function. In this context, the MIND diet proposes an eating pattern based mainly on plant foods, whole grains, fish and olive oil.
This article explains what the MIND diet is, how it works, which foods it includes, and its main advantages and disadvantages.
What is the MIND diet?
The MIND diet is an eating pattern that combines elements of the Mediterranean diet and the DASH diet, which was originally designed to help manage blood pressure. Its name comes from the English initials of Mediterranean-DASH Intervention for Neurodegenerative Delay.
It was developed by researchers at Rush University to study the relationship between diet, brain ageing and cognitive decline.
Early observational studies found an association between greater adherence to this pattern and a lower risk of developing Alzheimer's disease. However, a clinical trial published in The New England Journal of Medicine found no significant differences in cognitive function or brain imaging results between people who followed the MIND diet and the control group after three years. Both groups followed a modest calorie restriction.
Therefore, the MIND diet should not be considered a treatment or a guarantee against cognitive decline. It is an eating approach that can be part of a healthy lifestyle, and its potential effects are still being studied.
How does the MIND diet work?
The original MIND diet distinguishes ten food groups to prioritise and five whose consumption should be limited. One of the groups originally included wine, although people are not currently advised to start drinking alcohol in order to obtain a health benefit.
The idea is not to eliminate certain products completely, but to guide everyday eating towards mostly plant-based, minimally processed options.
Broadly speaking, it recommends:
- Eating vegetables every day.
- Including leafy green vegetables several times a week.
- Choosing berries regularly.
- Adding legumes, nuts and whole grains.
- Eating fish and poultry at specified intervals.
- Using olive oil as the main cooking fat.
- Cutting back on butter, pastries, sweets, cheese, red meat, fried foods and fast food.
There is no need to follow the exact same menu every week. These recommendations can be spread across meals in different ways and adapted to each person's habits, budget, energy needs and health.
Whether alcohol is appropriate should be assessed individually, as it may be contraindicated because of health conditions, medication or other circumstances. Not drinking wine does not prevent someone from following the other MIND diet guidelines.
Foods in the MIND diet
The MIND diet prioritises the following food groups:
|
Food group |
Suggested frequency |
|
Leafy green vegetables |
6 or more servings per week |
|
Other vegetables |
At least 1 serving per day |
|
Berries |
2 or more servings per week |
|
Nuts |
5 or more servings per week |
|
Legumes |
4 or more servings per week |
|
Whole grains |
3 or more servings per day |
|
Fish |
At least 1 serving per week |
|
Poultry |
2 or more servings per week |
|
Olive oil |
As the main cooking fat |
Leafy green vegetables include spinach, chard, kale, endive and some types of lettuce. Berries may include strawberries, blueberries, raspberries and blackberries.
Legumes include foods such as lentils, chickpeas, beans and peas. Oats, brown rice, wholemeal bread and other products made mainly from whole grains are options for adding whole grains.
These frequencies are general guidelines and do not need to be followed rigidly. Serving sizes and food combinations should be adjusted to individual needs.
The food groups prioritised by the MIND diet provide fibre, unsaturated fats, vitamins, minerals and other compounds found in a range of foods for memory in older adults. Their contribution depends on the overall diet, not on eating any one food in isolation.
The MIND diet also recommends limiting the following groups:
|
Foods to limit |
Suggested frequency |
|
Red meat and processed meat |
Fewer than 4 servings per week |
|
Butter and solid margarine |
Less than 1 tablespoon per day |
|
Cheese |
Fewer than 1 serving per week |
|
Pastries and sweets |
Fewer than 5 servings per week |
|
Fried foods and fast food |
Fewer than 1 serving per week |
Limiting does not necessarily mean banning. The aim is for these foods to be occasional choices and not routinely displace vegetables, legumes, whole grains, nuts or fish.
Advantages and disadvantages of the MIND diet
Like any eating pattern, the MIND diet has benefits as well as limitations to consider.
Advantages of the MIND diet
Its main advantages include:
- It prioritises plant-based, minimally processed foods.
- It encourages eating vegetables, legumes and whole grains.
- It uses olive oil as the main source of added fat.
- It does not require calorie counting or buying specific products.
- It allows flexibility in planning meals.
- It can be adapted to different eating habits.
- It shares features with eating patterns associated with cardiovascular health.
- It can make it easier to gradually reduce sweets, fried foods and fast food.
Its structure based on food groups and frequencies may be easier to maintain than a completely fixed menu.
Disadvantages of the MIND diet
It also has some limitations:
- The original frequency guidelines are not automatically suitable for everyone.
- It does not specify the serving size for every food in detail.
- It may require some weekly planning.
- Berries, nuts and certain types of fish can be expensive.
- On its own, it does not address every individual clinical or nutritional need.
- The evidence for its specific effects on cognitive function is not yet conclusive.
People with allergies, swallowing difficulties, kidney disease, diabetes, digestive disorders or treatments that affect eating may need modifications. In these cases, it is advisable to seek guidance from a doctor or registered dietitian.
The MIND diet as part of cognitive care
The MIND diet can be used as a guide to increase the amount of vegetables, legumes, whole grains, nuts, fish and olive oil in the diet. However, cognitive care does not depend on one food or on a single diet.
Physical activity, rest, social relationships, learning and cardiovascular health management are also part of an overall approach. Gradually incorporating these factors may help support and naturally improve memory.
As part of this approach, FontUp® provides EGCG from decaffeinated green tea extract as a food supplement intended to support cognitive care. It should be taken as part of a balanced diet and in a way that suits individual circumstances.
Before making significant changes to your diet or adding a food supplement, it is advisable to consult a healthcare professional if you have a health condition, take medication, have experienced weight loss or have specific nutritional needs.
