08/06/2025
The MIND Diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) is a dietary pattern specifically designed to promote brain health and reduce the risk of Alzheimer's disease and dementia. It combines elements of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension).
✅ Core Principles of the MIND Diet
The MIND Diet focuses on 10 brain-healthy food groups and limits 5 unhealthy groups.
10 Recommended Food Groups:
Green leafy vegetables – e.g., spinach, kale, collards (≥6 servings/week)
Other vegetables – (≥1 serving/day)
Nuts – e.g., almonds, walnuts (≥5 servings/week)
Berries – especially blueberries and strawberries (≥2 servings/week)
Beans – e.g., lentils, chickpeas, black beans (≥3 servings/week)
Whole grains – (≥3 servings/day)
Fish – especially fatty fish like salmon (≥1 serving/week)
Poultry – e.g., chicken, turkey (≥2 servings/week)
Olive oil – use as the primary cooking oil
Wine – one glass per day (optional and not encouraged if contraindicated)
