The MIND diet is adapted from the Mediterranean and DASH diets to support brain and heart health. Read on to learn about appropriate foods, tips, recipes, and special cases.<\/p>\n
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The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay<\/strong>) diet is based on the Mediterranean <\/strong>and DASH <\/strong>(Dietary Approaches to Stop Hypertension) diets, with modifications based on the scientific evidence about the effects of nutrition on brain function [R<\/a>, R<\/a>].<\/p>\n This diet was founded on the results of a study funded by the National Institute on Aging. The goal was to uncover and emphasize brain-healthy foods that are believed to lower the risk of Alzheimer\u2019s disease [R<\/a>, R<\/a>].<\/p>\n To better understand how the MIND diet works, we need to take a closer look at the diets it was derived from. The Mediterranean diet was designed to support heart health but also protects against chronic diseases such as diabetes and cancer. The DASH diet was developed to lower high blood pressure. Both diets also improve cognition [R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n The MIND diet emphasizes whole plant-based foods and limits red meat, sugar, and foods high in saturated fats. It differs from the Mediterranean and DASH diets by specifying serving amounts of specific food groups that reduce inflammation and decrease the rate of dementia and<\/strong> Alzheimer’s<\/strong><\/a> disease<\/strong>. These include green leafy vegetables, nuts, berries, and fish [R<\/a>, R<\/a>, R<\/a>, R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n In observational studies ranging from 900 – 16,000 people over 58 years of age, eating a MIND diet was linked to improved memory, decreased cognitive decline, and lower rates of Alzheimer\u2019s and dementia<\/strong> [R<\/a>, R<\/a>, R<\/a>].<\/p>\n The MIND diet focuses on foods rich in antioxidants <\/strong>(lutein, carotenoids, and flavonoids), vitamins (E, folate<\/a>, and niacin<\/a>), and omega-3<\/strong><\/a> fatty acids<\/strong>. It limits foods high in saturated and trans fats [R<\/a>].<\/p>\n This diet outlines 10 brain-healthy food categories <\/strong>and provides minimum serving suggestions for each to maximize benefits [R<\/a>]:<\/p>\n The MIND diet encourages limiting the intake of foods that are high in saturated and\/or trans fats <\/strong>to the following maximum servings [R<\/a>]:<\/p>\n The primary focus of the MIND diet is to increase the types of foods that support brain health and to cut down on those that don\u2019t. There are no limits on calories or the number of meals per day, and, unlike other diets, it doesn\u2019t require eliminating entire food groups, like fats or carbohydrates<\/strong> [R<\/a>].<\/p>\n The MIND diet is not a strict diet. Rather, it provides guidelines to follow on a daily or weekly basis. In an observational study, even somewhat following the diet reduced the incidence of Alzheimer\u2019s disease in over 900 adults (58 – 98 years of age) <\/strong>[R<\/a>, R<\/a>, R<\/a>].<\/p>\n When selecting MIND-diet foods, it is best to choose fresh or frozen berries and vegetables<\/strong>. Fresh and frozen fruits and vegetables are higher in vitamins and minerals that support brain health compared to pre-cooked or canned foods [R<\/a>, R<\/a>].<\/p>\n To help you stick to the MIND diet, have the following tips in mind:<\/p>\n If you are a vegetarian<\/a>, you will need to modify the MIND diet to ensure adequate intake of brain-protective compounds including omega-3 fatty acids, <\/strong>vitamin <\/strong><\/a>B1<\/strong><\/a>2<\/strong><\/a>, and protein<\/strong>.<\/p>\n Fish-based omega-3 fatty acids are made of EPA<\/a> (eicosapentaenoic acid) and DHA (docosahexaenoic acid), whereas plant sources provide only ALA (alpha-linolenic acid), a precursor that is not efficiently converted into DHA and EPA in the body [R<\/a>].<\/p>\n The primary drawback of following a vegetarian MIND-like diet would be the lack of DHA omega-3 fatty acids that are strongly associated with reduced rates of Alzheimer\u2019s disease <\/strong>[R<\/a>, R<\/a>].<\/p>\n Two omega-3 alternatives for vegetarians include algae omega-3 oil <\/strong>and perilla oil<\/strong><\/a>.<\/p>\n Algae oil supplements are a promising alternative due to their high DHA content, comparable amounts found in fish [R<\/a>].<\/p>\n Perilla oil is derived from perilla seeds and has the potential to prevent or help with Alzheimer\u2019s. In rats, mice and nerve cells, ALA from perilla oil <\/strong>had similar effects to DHA on cognition. While chia seeds are also high in ALA, they did not improve cognitive impairment in mice [R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n Animal proteins are high in B12, an essential vitamin <\/strong>not commonly found in plant-based foods. B12 is necessary for DNA synthesis, and nerve and blood health. Low B12 is linked to reduced cognition and increased rates of Alzheimer\u2019s disease <\/strong>in clinical and observational studies [R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n Vegetarians can supplement the MIND-diet with plant-based foods high in B12 such as nori algae <\/strong>and shitake mushrooms<\/strong> or take supplements [R<\/a>, R<\/a>].<\/p>\n The full spectrum of amino acids derived from protein is essential for proper brain function and cognition<\/strong>. Vegetarians omitting all animal-based proteins in the MIND diet will need to compensate for the loss of about 75 g of protein per week [R<\/a>].<\/p>\n Some plant-based foods with high protein content include [R<\/a>]:<\/p>\n *Makes 6 servings.<\/p>\n<\/a>The MIND diet vs. Similar Diets<\/strong><\/span><\/h3>\n
<\/a>MIND Diet Foods<\/strong><\/span><\/h2>\n
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<\/a>The MIND Diet Plan<\/strong><\/span><\/h2>\n
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<\/a>MIND Diet Meal Suggestions<\/strong><\/span><\/h3>\n
<\/a>Breakfast<\/strong><\/h4>\n
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<\/a>Lunch<\/strong><\/h4>\n
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<\/a>Dinner<\/strong><\/h4>\n
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<\/a>The Mind Diet as a Vegetarian<\/strong><\/span><\/h2>\n
<\/a>Omega-3 Fatty Acids<\/strong><\/h4>\n
<\/a>B12<\/strong><\/h4>\n
<\/a>Protein<\/strong><\/h4>\n
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<\/a>Mind Diet Recipes<\/strong><\/span><\/h2>\n
<\/a>Herb and Vegetable Frittata<\/strong><\/h4>\n
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<\/a>Walnut Crusted Salmon<\/strong><\/h4>\n
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\n*Makes 6 servings.<\/li>\n<\/ol>\n<\/a>Three Bean Chili<\/strong><\/h4>\n
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<\/a>Further Reading<\/span><\/h3>\n