The MIND Diet: Eat Like Your Brain Depends On It!

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet was developed by RUSH University nutritional epidemiologist Martha Clare Morris, ScD, along with her colleagues.1 The MIND diet is a hybrid of the Mediterranean (MD) and DASH (Dietary Approaches to Stop Hypertension) diets, as both dietary patterns have been shown to have neuroprotective effects.2,3 

The MIND diet was created in response to clinical findings, from years of past research, looking at the protective effect of certain foods on the brain. In the study, funded by the National Institute on Aging, researchers looked at the MIND diet in relation to Alzheimer’s Disease (AD) development and progression. Additionally, the study compared the neuroprotective effects of the three dietary patterns (MD, DASH, and MIND) in relation to AD. 

The prospective study found that when strictly adhered to, there was an estimated 53% reduction in risk for developing AD, and a 35% estimated reduction for moderate adherence.2 Interestingly, the study also found that the estimated reductions in these groups was found to be independent of other lifestyle factors. This indicates that the neuroprotective effects of the MIND diet may be associated with even modest adherence to this dietary pattern.2 Although neuroprotective, the MD and DASH diets were associated with AD prevention only when strictly followed. 

A systematic review supported these findings concluding that evidence indicated that the MIND diet may provide greater protection against cognitive decline and AD risk when compared to the MD and DASH diets. The review also noted that more studies are needed to make a firm conclusion as to the superiority of the MIND diet on cognitive protection.6

Additionally, other studies have found that strict adherence to the MIND diet was associated with potential cognitive improvements after stroke,4 as well as decreased risk and slowed progression of Parkinsonism symptoms.5 

How The MIND Diet Helps Protect the Brain

Researchers have not identified the exact mechanisms that offer neuroprotection from the MIND diet. However, there are a number of educated theories as to the involvement of certain nutrients and their protective role in inflammation, endothelial health, oxidative stress, and gut microbiome.3 One nutritional component shared among the diets, olive oil, was suggested as a possible source of this neuroprotection, due to its phenolic composition (including oleocanthal, oleuropein, hydroxytyrosol and tyrosol).6,7 Although olive oil has potent neuroprotective effects, it is more likely the synergistic effects of various neuroprotective nutrients that plays a role in the success of this diet.

What Are The Guidelines of the Diet

There are 15 dietary components to the MIND diet, which include 10 foods that support the brain and 5 foods that do not. There are no firm guidelines to the MIND diet, only generalized recommendations. The following is a list of MIND diet approved foods, the recommended serving sizes, and the general MIND recommendations.

Foods That Support Brain Health:

Food item Frequency

2 cup Green leafy vegetables  at least 1 serving daily

1 cup other Vegetables   at least 1 serving daily

0.5 oz Nuts   4 servings per week

1/2 cup Berries at least 2 servings per week

1/4 cup Beans   4 servings per week

1/2 cup or 1 slice Whole grains   3 servings daily

3 oz - 4 oz. Fish   1 serving per week

3 oz -4 oz Poultry   2 servings per week

1 tsp Olive oil  use as primary cooking oil daily

5 oz Wine 1 serving daily

Foods That Do NOT Support Brain Health (limit or eliminate these):

Food item Frequency

3 oz - 4 oz Red meat* less than 1 serving per week

1 tbsp butter/margerine* less than 1 tbsp per day

1.5 oz cheese* less than 1 serving per week

Any pastries/sweets or fried/fast food less than 1 serving per week

These recommendations describe the most strict form of the MIND diet, and can be considered more of a medical diet for Alzheimer’s, Parkinson’s, and Dementia. But remember, even moderate to modest adherence to this diet can protect the brain! This means that if you love your dairy or red meat there are ways you can incorporate these foods into the MIND diet and still reap the brain protective benefits.

*Consuming meat and dairy from grass-fed cows is a healthy alternative to their grain-fed counterparts. Grass-fed cows are fed mostly grass and grain-fed cows are fed mostly grain. This is important because what goes into the cow goes ends up going into our bodies.

When compared with grain-fed beef, grass-fed beef contains less total fat and fewer calories. More importantly, the fatty acid make-up of grass-fed beef is significantly healthier. Both grass- and grain-fed beef have the same omega-6 composition but grass-fed beef has significantly more omega-3 fatty acids, which are known for their numerous health benefits.9

Some other nutritional components provided by grass-fed beef:9

• precursors to vitamin A, E, conjugated linoleic acid (CLA), certain antioxidants

• Contains less cholesterol raising short-chain fatty acids (SFAs)

As you can imagine, milk and other dairy from grass-fed cows contain similar nutrition profiles as grass-fed beef. So, the next time you enjoy your steak, glass of milk, or cheese snack perhaps look into grass-fed options for the best nutritional benefit to combine with the MIND diet.

References

1. Rush University Medical Center (RUMC). New MIND diet may significantly protect against Alzheimer's disease March 19, 2015. Accessed at http://www.eurekalert.org/pub_releases/2015-03/rumc-nmd031915.php

2. Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimers Dement. 2015;11(9):1007-1014. doi:10.1016/j.jalz.2014.11.009

3. Tangney CC, Li H, Wang Y, et al. Relation of DASH- and Mediterranean-like dietary patterns to cognitive decline in older persons. Neurology. 2014;83(16):1410-1416. doi:10.1212/WNL.0000000000000884

4. Cherian L, Wang Y, Fakuda K, Leurgans S, Aggarwal N, Morris M. Mediterranean-Dash Intervention for Neurodegenerative Delay (MIND) Diet Slows Cognitive Decline After Stroke. J Prev Alzheimers Dis. 2019;6(4):267-273. doi:10.14283/jpad.2019.28

5. Agarwal P, Wang Y, Buchman AS, Holland TM, Bennett DA, Morris MC. MIND Diet Associated with Reduced Incidence and Delayed Progression of ParkinsonismA in Old Age. J Nutr Health Aging. 2018;22(10):1211-1215. doi:10.1007/s12603-018-1094-5

6. van den Brink AC, Brouwer-Brolsma EM, Berendsen AAM, van de Rest O. The Mediterranean, Dietary Approaches to Stop Hypertension (DASH), and Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) Diets Are Associated with Less Cognitive Decline and a Lower Risk of Alzheimer's Disease-A Review. Adv Nutr. 2019;10(6):1040-1065. doi:10.1093/advances/nmz054

7. Angeloni C, Malaguti M, Barbalace MC, Hrelia S. Bioactivity of Olive Oil Phenols in Neuroprotection. Int J Mol Sci. 2017;18(11):2230. Published 2017 Oct 25. doi:10.3390/ijms18112230

8. Di Fiore N. Diet may help prevent Alzeimer’s: MIND diet rich in vegetables, berries, whole grains, nuts. Rush University Medical Center website. https://www.rush.edu/news/diet-may-help-prevent-alzheimers. Accessed July 24, 2015.

9. Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutr J. 2010;9:10. Published 2010 Mar 10. doi:10.1186/1475-2891-9-10