Recent evidence highlights the efficacy of the MIND diet in reducing the risk of Alzheimer’s and other dementias, even when adopted later in life. A study presented at the American Society for Nutrition’s annual meeting showed that middle-aged and older participants who adhered to the MIND diet—an amalgamation of the Mediterranean and DASH diets—had a notably lower risk of dementia. This research, conducted by scientists from the University of Hawaii at Mānoa and the University of Southern California, analyzed data from nearly 93,000 U.S. adults and found that individuals with higher adherence to the MIND diet had a 9% lower risk of developing dementia, with Black, Latino, and white participants experiencing a 13% reduction.
The MIND diet emphasizes the consumption of green leafy vegetables, whole grains, berries, nuts, fish, and olive oil while limiting red meat, fried foods, and sweets. Specific recommendations include six or more servings of leafy greens weekly and one or more servings of fish per week. The research indicated that those improving their adherence to the MIND diet over a decade had up to a 25% lower risk of dementia.
Study lead Song-Yi Park emphasized that it’s never too late to adopt a beneficial diet for brain health, particularly noting the importance of berries, which score high in protective measures against cognitive decline. Although the study shows strong associative benefits, it does not establish causation. Experts underscore that diversifying vegetable intake and following the MIND diet can also help mitigate other chronic diseases, reaffirming its broader health benefits. Overall, the MIND diet serves as a simple guide for those looking to enhance their cognitive health through dietary choices.
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