![]() Berries such as strawberries, blueberries, raspberries, and blackberries all have antioxidant benefits ( 6, 7). Berries: Eat berries at least twice per week.It’s best to choose non-starchy vegetables because they provide a lot of nutrients for a low number of calories. All other vegetables: Try to eat another vegetable in addition to the green leafy vegetables at least once per day.This includes kale, spinach, cooked greens, and salads. Green, leafy vegetables: Aim for six or more servings per week.Here are the 10 foods the MIND diet encourages ( 11): ![]() The MIND diet combines the DASH and Mediterranean diets to create a diet aimed at reducing the risk of dementia and the decline in brain health that people often experience as they age. The next two sections discuss which foods to eat and which to avoid on the diet. You can simply eat more of the 10 foods that the diet encourages and eat less of the 5 foods that it recommends you limit. Thus, the MIND diet encourages eating berries but does not emphasize consuming fruit in general.Ĭurrently, there are no set guidelines for how to follow the MIND diet. Fruit intake has been linked with improved brain function, but berries in particular are supported by the strongest evidence ( 6, 7, 8, 9, 10). To do this, they combined foods from the Mediterranean and DASH diets that had been shown to benefit brain health.įor example, the Mediterranean and DASH diets both recommend eating a lot of fruit. Research has shown that they can lower blood pressure and reduce the risk of heart disease, diabetes, and several other diseases ( 1, 2, 3, 4, 5).īut researchers wanted to create a diet specifically to help improve brain function and prevent dementia. Many experts regard the Mediterranean and DASH diets as two of the healthiest diets. It combines aspects of two very popular diets, the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. The MIND diet aims to reduce dementia and the decline in brain health that often occurs as people get older. ![]() “MIND” stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay.”
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