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MIND diet: Foods for brain health and dementia prevention

MIND diet: Foods for brain health and dementia prevention RBC-Ukraine collage
Author: Maria Kholina

The MIND diet combines the Mediterranean diet and the DASH diet to create a dietary pattern that focuses specifically on brain health. Designed to stave off the aging process of your brain, it's been gaining attention for its potential in Alzheimer's disease prevention. Research suggests that strict adherence to this diet can reduce the risk of Alzheimer's by an astounding 53%, with a still impressive 35% risk reduction for occasional followers. What's more, it's not just for the elderly. The MIND (short for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet is suitable for individuals of all ages and those who have experienced strokes, according to WebMD.

Brain-boosting foods

The MIND Diet comprises 10 food groups: green leafy vegetables, other vegetables, nuts, berries, legumes, whole grains, fish, poultry, olive oil, and wine.


Legumes are on the menu every other day in this program, poultry twice a week, and fish once a week. You can prepare dishes like bean and turkey creations that can last several days. These foods are packed with protein and low in saturated fats, making them exceptionally beneficial for overall health, especially for your brain.

Vegetables and grains

You'll need a daily dose of salad, another vegetable, and three servings of whole grains. Any vegetables will do, but leafy greens, regular cabbage, and spinach are fantastic choices. These foods are beneficial on their own and even better when combined.


Nuts and berries make for perfect snacks. Both have been linked to improved brain health. Blueberries and strawberries in particular can enhance brain function and potentially slow down Alzheimer's-related symptoms.


Several studies have shown that moderate wine consumption can improve brain health and help protect against Alzheimer's disease. The key is moderation, typically one serving for women and two for men. Exceeding this limit may have negative consequences for brain health and increase the risk of dementia.

Olive oil

Olive oil pairs wonderfully with bread, salads, pasta, greens, and many other foods. Various studies have confirmed its long-term benefits for brain function and its protective effects against dementia.

What's off-limits in the MIND diet

The following items are discouraged in this dietary plan:

  • Red meat
  • Oils and margarine
  • Baked goods and sweets
  • Fried foods
  • Fast food

Medical professionals stress the importance of limiting red meat to 2-3 servings per week, using less than a spoonful of butter a day, and consuming fewer servings per week of full-fat cheese, fried foods, and fast food.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.