The basics of the MIND diet

Have you ever heard the phrase “You are what you eat”? It basically means that the food we eat affects our physical and mental health. Nowadays, you can easily find numerous tips for enhancing our body’s performance by means of proper diet. For example, research shows that the MIND diet (also known as “diet for the brain”) can improve brain health and reduce the risk of dementia. In the following article we will explore the MIND diet principles and its benefits. We will also learn what we can eat to support the brain’s cognitive functions.

What is the MIND diet? 

If you’re a fan of acronyms, you need to know that “MIND” stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay”. The MIND diet aims to reduce dementia and the decline in brain health that often occurs as people get older. It combines two of the most science-backed diets – DASH (Dietary Approaches to Stop Hypertension) and the Mediterranean. The MIND diet is recommended mostly for healthy middle-aged people as it is designed to delay the onset of neurodegenerative diseases (such as Alzheimer’s disease) and dementia. In addition, it is supposed to enhance memory and manage chronic stress. So what is this diet about?

The MIND diet principles

Similar to the DASH and Mediterranean diet, MIND is based on plant-based foods that are minimally processed. It limits the intake of animal-based foods that are high in saturated fats but also products with added sugars. The MIND diet principles divide foods into 15 groups of which 10 are recommended and the remaining 5 should be avoided. Basically, every day, you should consume vegetables, whole grain products, berries, nuts, legumes, unfried poultry, sea fish as well as seafood and olive oil. It is also allowed to drink a glass of red wine per day. Besides that, it is highly recommended to eat leafy green vegetables such as spinach, kale and arugula at least six times a week. They are rich in antioxidants (folate, lutein, vitamin E) that slow down the nerve cell degeneration. In addition, they increase blood flow within the brain. Similar properties are found in berries such as raspberries, strawberries and blueberries. The MIND diet advises consuming at least two servings of berries per week. Since we have figured out what we should eat, the next question is what to avoid. Similarly to other popular diets, we should limit saturated fatty acids and trans fat. These components are found in red meat, butter and margarine, fatty cheese, fried foods, sweets and pastries. Now that we have an overall overview of the diet, let’s focus on the specifics. 

Feed your brain

The brain is made up of 80% water while the rest is mainly fatty substances. It should come as no surprise that both these substances are crucial for proper brain function. Drinking plenty of water is essential for brain health. Dehydration and the consequent reduction in blood volume impairs cognitive functions, short-term memory and the ability to concentrate. According to the research, even a slight dehydration deteriorates the conduction of electrical impulses along a neuron. Essential fatty acids (EFAs), which include omega-3 and omega-6 acids, are equally important as structural components of the neuronal membrane. They stimulate the development of synapses and facilitate the transmission of nerve impulses. EFAs are not synthesized in the human body, and hence, they can only be obtained by diet. They can be found in products such as olive oil, nuts, fish (salmon, sardines, trout, sprats, tuna, mackerel or cod) and seafood. It is recommended to have at least 5 servings of nuts per week, with one serving being equal to a handful of nuts (1 oz.)

Vitamins and minerals 

The vitamins B1, B6, B9 and B12 are considered to be beneficial for the brain. Each is transported across the blood-brain barrier and choroid plexus by dedicated transport mechanisms so their concentrations in the brain remain high. They are involved in many processes such as the transmission of nerve impulses, metabolism of neurotransmitters and the formation of myelin sheaths. B vitamins are found in fish, dairy products, eggs, legumes, pumpkin seeds, broccoli, spinach and other leafy vegetables. Vitamin D3 also plays a role in brain health. It modulates neurogenesis, regulates the release of neurotransmitters, but also affects the proper functioning of nerve and glial cells. The best sources of vitamin D3 are fatty fish (salmon, eel, mackerel) and dairy products. Next is vitamin K, which is involved in the synthesis of sphingolipids that build brain cell membranes. It is found mostly in leafy green vegetables. 

Together with vitamins, a healthy balanced diet should provide minerals essential for the brain. Let’s start with iron, which is responsible for adequate oxygenation and energy production in the brain tissue. It can be obtained from legumes, parsley, nuts, pumpkin seeds and rye bran. Equally important is iodine, which provides nerve cells with energy for metabolism. It is also involved in the proper development of the nervous system. Foods high in iodine include fish, prawns and seafood, as well as iodised salt and packaged bread. Another mineral is magnesium, which participates in major metabolic pathways and energy production of nerve cells. It is present in legumes, whole-grain products, buckwheat groats, pumpkin seeds or unsweetened cocoa powder. Next, we have zinc, which modifies communication between neurons and promotes brain development. The richest food sources of zinc are seafood, especially oysters, pumpkin seeds, sunflower seeds or buckwheat groats. Finally, we cannot forget about calcium, which helps to maintain proper nerve transmission and neuronal excitability. Calcium is present in dairy products, kale, tofu, chia seeds or black sesame seeds. 

Keep your brain young

Antioxidants play a key role in brain health.They neutralize free radicals – the unstable molecules which can accelerate brain aging. Antioxidants present in our bodies include vitamins A, C and E, polyphenols and carotenoids. They can be obtained from fresh fruits and vegetables. Vitamin A is found in carrots, tomatoes, red peppers or sea fish. Vitamin C is present in citrus fruits or vegetables such as broccoli, kale, spinach and peppers. The best food sources of vitamin E are oils, fatty fish, nuts and seeds. Lastly, polyphenols come from green tea, grapes, olive oil or nuts. 

Effect of MIND diet on cognitive function

Now we have explored the most important principles of the MIND diet. You may be wondering if it is effective and worth following. Evidence so far shows it’s a good diet strategy for long-term health. Recent studies have been conducted on the effect of MIND diet on cognitive function in the elderly. It has been proven that people following the diet experienced slower decline in cognitive function – including episodic memory, working memory and semantic memory over the course of five years. In addition, the MIND diet appears to reduce the risk of developing Alzheimer’s disease among older adults by 53%. Does it mean that a proper diet can protect us from dementia? Further research should be conducted to fully answer this question, but so far it is a promising prospect.

Some final remarks

As you can tell, the MIND diet seems to be an appropriate dietary choice for supporting cognitive function. The key to brain health is proper hydration and incorporating healthy fats and aforementioned vitamins and minerals into your diet. If you want to incorporate this diet, you can start with cutting back on meat in favor of fish and plant-based products while introducing nuts, berries and green leafy vegetables. In addition to food, we should focus on other basics of a healthy lifestyle – proper sleep hygiene, stress management and regular physical activity. By doing so, we will keep our minds sharp for years to come. 

MIND diet food list	Recommended servings	Frequency
green leafy vegetables	one serving (1 cup raw or 0.5 cup cooked)	at least 6 times a week, preferably daily
nuts	one serving (1 oz.)	at least 5 times a week
berries	one serving (0.5 cup)	at least 2 times a week
whole grains	3 servings (one serving = 0.5 cup or 1 slice)	every day
beans/legumes	4 servings (each is 0.5 cup)	every 2 days
fish	1 serving (3 to 5 oz.)	at least once a week
poultry	2 servings (each is 3 to 5 oz.)	at least 2 times a week
red wine	120 ml (a glass)	every day