Mind Diet – Mediterranean DASH Intervention for Neurodegenerative Delay


According to scientific evidence, the food you eat can affect the health of your central nervous system.

Scientists from the Rush University Medical Center located in Chicago performed a study with the objective of developing a diet plan that can help in the management of Alzheimer’s disease.

What is the MIND Diet?

The diet, which was named the MIND diet, was shown to reduce the risks that are associated with Alzheimer’s disease by 53 percent. Participants who stuck to the diet plan partially but not completely also reported a slight improvement of the mental disorder.

According to Martha Clare Morris, Ph.D., diet forms a small percentage of the various factors that are involved in Alzheimer's disease.

Other factors that may play a role in the development of the mental condition include genetics, smoking, and education. However, the MIND diet can help reduce the risks associated with Alzheimer's regardless of the other risk factors that may be involved.

The study that designed the MIND diet was published in the Alzheimer's and Dementia Journal. It included over 900 participants whose age ranged between 58 and 98.

The participants were required to fill out a food questionnaire and were also taken through a series neurological testing. The study concluded that individuals who strictly stuck to the MIND diet had cognitive ability matching that of an individual who is seven years younger.

The MIND diet consists of a group of healthy foods that one should eat to maintain the health of the brain. The plan also consists of elements that are derived from the Mediterranean diet and the Dietary Approaches to Stop Hypertension.

The MIND diet is a new diet created by researchers at the Rush University Medical Center in Chicago.

The word “MIND” is short for Mediterranean-DASH Intervention for Neurodegenerative Delay. The diet combines ideas of the Mediterranean Diet and the DASH (Dietary Approaches to Stop Hypertension) Diet.

The research was published online on March 19 in a journal called Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association.

How Does the MIND Diet Work?

The MIND diet involves eating foods and beverages proven to help your brain. It makes specific recommendations about 15 dietary groups, including 10 foods that are healthy for the brain and 5 that are unhealthy.

The 10 healthy foods include:

— Green Leafy Vegetables
— Other Vegetables
— Nuts
— Berries
— Whole Grains
— Beans
— Olive Oil
— Poultry
— Fish
— Wine

The 5 unhealthy foods you should limit or avoid include:

— Red Meats
— Butter And Stick Margarine
— Cheese
— Pastries And Sweets
— Fried Or Fast Food

In addition to the food recommendations listed above, the MIND diet recommends some specific ways to eat those foods.

First, the creators of the MIND diet recommend eating at least three servings of whole grains, a salad, and one other vegetable every day, along with one glass of wine.

Between meals, you should snack on nuts. You should also try eating beans every other day along with poultry and berries at least twice per week and fish at least once per week.

Other recommendations include using olive oil as your primary cooking oil. Olive oil is a rich source of monounsaturated fat, which is the type of fat that reduces inflammation and prevents blood-vessel dysfunction.

For the unhealthy foods, you should limit your intake or avoid them altogether. Try to eat less than one tablespoon of butter per day and less than one serving per week of cheese, pastries, red meats, and fried or fast food.

Lets take a closer look at the foods you should be eating

7 Foods That Fight Alzheimer’s Disease

Below is a list of Alzheimer fighting foods.

Green Leafy Vegetables

According to the mind diet, a regular consumption of green leafy vegetables provides the brain with considerable health benefits.

According to the MIND diet research, getting regular helpings of vegetables such as kale, spinach, and Swiss chard can help minimize the risks that are associated with the mental disorder.

According to the study, the participants who took a serving of green leafy vegetables twice a day encountered a slower mental deterioration than those who did not have enough vegetables in their diet.

The researchers concluded that individuals who ate six or more servings of green leafy vegetables a day reaped more health benefits to the brain.


According to MIND diet research, a daily consumption of nuts can help improve the performance of the cognitive system. Nuts are rich in fibers, antioxidants, and fats that are essential for the development of the brain.

Other studies have revealed that nuts can also help reduce the level of bad cholesterol in the body. According to the MIND diet, you should consume nuts at least five times a week to help improve the performance of the brain.

The high concentrations of vitamins, antioxidants, and minerals are essential for enhancing mental alertness. Nuts also contain vitamin E, which helps ward off Alzheimer’s disease.

The vitamin acts by destroying the free radicals that are harmful to the brain. Other studies suggest that vitamin E works by blocking the formation of the amyloid plaque that is responsible for the development of the Alzheimer's disorder.


While tasting like natural candy, berries have several health benefits to the body. Berries are among foods that contain the highest percentage of antioxidants, including vitamin E, K, and C.

They also have fiber that adds to their health benefits in the body. Berries contain gallic acid in high amounts, giving them the ability to protect the brain from degradation and stress.

A daily intake of healthy Blueberry Cobbler or the Omega Blueberry Smoothie helps to keep the brain cells healthy and safe from degradation. Berries are the only fruits that are listed in the MIND diet plan.


A recent study revealed that legumes play a crucial role when it comes to the maintenance of brain health. Legumes include red beans, white beans, lentils, and peanuts.

The Mediterranean diet recommends the consumption of these legumes to lower the risks that are associated with Alzheimer's disorder.

Besides the memory loss disorder, consumption of legumes can also aid in reducing the risks that may lead to Parkinson's and cardiovascular diseases.

In a recent study that had more than 1.5 million participants, the majority of those who followed the Mediterranean diet strictly experienced reduced incidences of Alzheimer's disease. Beans are loaded with high concentrations of fiber and antioxidants.

They are also rich in proteins and other essential nutrients such as zinc, calcium, folate, and iron. Beans are also low in the glycemic index, and their fat content is also low. Patients diagnosed with Alzheimer's are required to eat low glycemic index carbohydrates.


According to the MIND diet study, consumption of fish at least once a week helps to reduce the risks associated with brain disorders. Fish is also rich in nutrients that are required to protect brain function.

Studies suggest that the omega-3 fatty acids that are contained in fish can help safeguard the brain against neurological disorders such as Alzheimer's disease. The species of fish that are rich in omega-3 fatty acids include salmon, swordfish, tuna, mackerel, and herring.

To acquire enough concentration of omega-3 fatty acids in the body, you should consume fish twice a week. You can also take fish oil supplements on a daily basis to boost the amounts of omega-3 fatty acids in the body.


Poultry forms part of the healthy diet plan that is designed to help prevent the brain from degradation. According to the MIND diet, you should consume at least two or more servings of poultry per week for maximum benefit.

Olive Oil

Research studies have suggested the high amount of oleocanthal found in olive oil is responsible for protecting the brain cells from damage that is associated with Alzheimer's.

The chemical ingredient is thought to protect the nerve cells from damage that may lead to the neurological disorder.

The active ingredient's mechanism of action involves the destruction of the amyloid plaque that leads to the development of the Alzheimer's disorder.

Benefits of the MIND Diet

The MIND diet is clinically proven to reduce your risk of Alzheimer’s and degenerative neurological diseases.

The researchers who created the MIND diet claimed that a healthy diet is just one of the many factors that go into your risk for Alzheimer’s disease. Nevertheless, a healthy diet was shown to reduce the risk of Alzheimer’s by 53% in patients who closely followed MIND diet recommendations.

Along with diet, exercise is another factor that plays a huge role in your risk of degenerative brain disease. The researchers recommended that anyone following the MIND diet also consider regular exercise to give themselves better health in the long run.

Who Created the MIND Diet?

The MIND diet was created by researchers from the Rush University Medical Center in Chicago.

The research was funded by the National Institute on Aging. All of the researchers in the study are from Rush with the exception of Frank M. Sacks, MD, who is a professor of cardiovascular disease prevention at the Department of Nutrition at Harvard’s School of Public Health. Sacks chaired the committee that created the DASH diet.

Should You Start the MIND Diet?

5 million Americans over the age of 65 suffer from Alzheimer’s disease. That number is expected to rise as America’s population gets older. By following the recommendations in the MIND diet, you can significantly reduce your risk of Alzheimer’s and other degenerative neurological conditions and live a longer, healthier life.

In summary, foods that are rich in antioxidants should be taken to reduce the risks associated with the development of the Alzheimer's disease.

Foods such as vegetables, nuts, and seeds, among others, contain vitamin E which helps destroy the amyloid plaque that is associated with Alzheimer's.

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