The MIND Diet, Improve Your Neurological Health

Written By: Kelsey Coates- Poole

She| Her| Hers

Department of Nursing and Allied Health

Howard University, Dietetics Student, Class of 2023

The MIND Diet is a brain-healthy blend of the Mediterranean and the Dietary Approaches to Stop Hypertension (DASH) diets. This diet focuses on specific food categories in each diet that can help you enhance your brain's capacity and prevent it from aging. The MIND Diet has been shown in studies to lower the risk of Alzheimer's disease, dementia, and multiple sclerosis (MS). Individuals who are already showing signs and symptoms of neurological delay might benefit from this diet. According to studies, even moderate adherence to the MIND diet can help prevent MS and Alzheimer's disease.

The MIND diet encourages individuals to eat more neurologically beneficial foods while avoiding highly processed, high-saturated-fat meals. Green leafy vegetables and other vegetables, berries, nuts, olive oil, whole grains, fish/ seafood, beans, chicken, and wine are all recommended foods included in the MIND diet.

These foods are high in fiber and include various nutrients that have been shown to improve brain function, such as vitamin E, folate, omega-3 (an anti-inflammatory), carotenoids, and flavonoids. Butter/margarine, cheese, red meat, fried meals, and sweets & pastries are all items that are specified in the MIND diet to avoid or minimize. There are currently no established rules for following the MIND diet. Simply increase your intake of the recommended items while reducing your intake of the foods the diet advises you to avoid. Consult a Registered Dietitian Nutritionist (RDN) before starting the MIND diet to be sure it's good for you.

References:

docach8. “Prevent Dementia: The Mind Diet Works.” Cheryl Achterberg, 25 Feb. 2021, https://cherylachterberg.net/prevent-dementia-the-mind-diet-works/.