The MIND diet, a fusion of the Mediterranean and DASH diets, is specifically designed to promote brain health and reduce the risk of neurodegenerative diseases. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. This article provides a detailed guide for beginners, covering essential aspects of the MIND diet and how to incorporate it into your daily life, with a focus on delicious and brain-boosting dinner recipes.
Understanding the MIND Diet
Many experts consider the Mediterranean and DASH diets as two of the healthiest dietary patterns. Research indicates that these diets can lower blood pressure and reduce the risk of heart disease, diabetes, and several other diseases. The MIND diet was created by researchers who wanted a diet that would specifically improve brain function and prevent dementia by combining foods from both the Mediterranean and DASH diets that have been shown to benefit brain health.
For example, both the Mediterranean and DASH diets recommend eating a lot of fruit. While fruit intake has been linked with improved brain function, berries, in particular, are supported by the strongest evidence. Thus, the MIND diet encourages eating berries but does not emphasize consuming fruit in general.
Currently, there are no set guidelines for how to follow the MIND diet. You can simply eat more of the 9 foods that the diet encourages and eat less of the 5 foods that it recommends you limit.
Foods to Embrace on the MIND Diet
The MIND diet encourages the consumption of nine specific food groups known for their brain-boosting properties:
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Green, Leafy Vegetables: Aim for six or more servings per week. This includes kale, spinach, cooked greens, and salads. Spinach is full of vitamin C, magnesium, and other plant compounds that help ward off cognitive decline by protecting brain cells from inflammation and oxidative stress.
All Other Vegetables: Try to eat another vegetable in addition to the green leafy vegetables at least once per day. It’s best to choose non-starchy vegetables because they provide a lot of nutrients for a low number of calories. To maximize the assortment of vitamins and minerals you’ll get, eat your way through a rainbow of peppers, carrots, tomatoes, lettuce, summer squash, and other colorful picks (at least one cup is a serving).
Berries: Eat berries at least twice per week. Berries such as strawberries, blueberries, raspberries, and blackberries all have antioxidant benefits. Blackberries, strawberries, raspberries, and blueberries are similar in more ways than just their names-they’re all good sources of anthocyanins, powerful antioxidants that give blue-, red-, and purple-pigmented foods their color. Regularly consuming a serving of blueberries (1 cup) in particular may help improve cognition in older adults, research suggests.
Nuts: Try to get five or more servings of nuts each week. The creators of the MIND diet don’t specify what kind of nuts to consume, but it is probably best to vary the type of nuts you eat to obtain a variety of nutrients. Walnuts are particularly good for your noggin-sprinkle an ounce (one serving) over salads. Walnuts are also rich in omega-3 fatty acids, which support the structure and function of brain cells and enhance communication between neurons.
Olive Oil: Use olive oil as your main cooking oil. A bottle contains plenty of polyphenols, including biophenols, which can help protect the brain because of their anti-inflammatory and antioxidant properties.
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Whole Grains: Aim for at least three servings daily. Choose whole grains like oatmeal, quinoa, brown rice, whole wheat pasta, and 100% whole wheat bread. About ½ cup of cooked farro, quinoa, or barley (read: one serving) is rich in B vitamins, which research suggests can help protect memory and may slow cognitive decline. As a bonus, B vitamins help your body absorb and use all the other nutrients you supply it with. If reaching for packaged bread, check the label for how many servings of whole grains it contains. Soba noodles are made from buckwheat flour, a whole grain, so when you eat them you’ll slurp up both fiber and protein. Many chemical reactions in the brain rely on amino acids, the building blocks of protein, and eating more fiber is associated with a lower risk of Alzheimer’s and dementia, research says.
Fish: Eat fish at least once per week. It is best to choose fatty fish such as salmon, sardines, trout, tuna, and mackerel for their high amounts of omega-3 fatty acids. Prioritize eating about 4 ounces of fatty fish like salmon, as it’s packed with omega-3’s and other polyunsaturated fatty acids, both key to reducing inflammation that may negatively affect cognitive health.
Beans: Include beans in at least four meals per week. This category includes all beans, lentils, and soybeans. About ½ cup of these legumes helps keep blood sugar levels steady, thanks in part to their combo of fiber and protein, which research suggests can aid in preventing cognitive impairment. Beans and tofu are plant-based proteins that contain magnesium and iron, minerals that promote healthy blood flow to the brain.
Poultry: Try to eat chicken or turkey at least twice per week. Note that fried chicken is not encouraged on the MIND diet. Choose 3 to 4 ounces of chicken or turkey over pork or red or processed meats. These deliver not only protein, necessary for optimal neurotransmitter function, but also brain-friendly minerals like zinc and magnesium.
Foods to Limit on the MIND Diet
The MIND diet recommends limiting the consumption of five food groups that can negatively impact brain health:
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Butter and Margarine: Try to eat less than 1 tablespoon (about 14 grams) daily. Instead, try using olive oil as your primary cooking fat and dipping your bread in olive oil with herbs.
Cheese: The MIND diet recommends eating cheese less than once per week.
Red Meat: Aim for no more than three servings per week. This category includes all beef, pork, lamb, and products made from these meats.
Fried Food: The MIND diet highly discourages fried food, especially the kind from fast-food restaurants. Limit your consumption to less than once per week.
Pastries and Sweets: This includes most of the processed snack foods and desserts you may think of - ice cream, cookies, brownies, snack cakes, doughnuts, candy, and more. Try to limit these to no more than four times per week.
Researchers encourage limiting your consumption of these foods because they contain saturated fats.
Scientific Evidence Supporting the MIND Diet
The first official paper on the MIND diet was published in 2015. Since then, researchers have performed additional studies to investigate its benefits for brain health.
A 2023 study found that middle-aged adults who closely adhered to the MIND diet had faster information processing speeds than those who did not closely follow the diet.
A 2022 randomized clinical trial found that those who followed a calorie-restricted MIND diet for three months had higher scores for working memory, verbal recognition memory, and attention compared to the calorie-restricted control group.
That said, more research is still needed to gauge the true effectiveness of the MIND diet.
How the MIND Diet Works
Current research on the MIND diet has not been able to determine exactly how it works. However, scientists think it may work by reducing oxidative stress and inflammation.
Oxidative stress occurs when unstable molecules called free radicals accumulate in the body in large amounts. This often causes damage to cells. The brain is especially vulnerable to this type of damage.
Inflammation is your body’s natural response to injury and infection. But if it’s not properly regulated, inflammation can also be harmful and contribute to many chronic disease.
Together, oxidative stress and inflammation can be quite detrimental to your brain. In recent years, they have been the focus of some interventions to prevent and treat Alzheimer’s disease.
Following the Mediterranean and DASH diets has been associated with lower levels of oxidative stress and inflammation.
Because the MIND diet is a hybrid of these two diets, the foods that make up the MIND diet probably also have antioxidant and anti-inflammatory effects.
Sample MIND Diet Dinner Recipes
Making meals for the MIND diet doesn’t have to be complicated. Focus your meals on the 9 foods and food groups that are encouraged on the diet, and try to stay away from the 5 foods that the diet recommends limiting.
Here are some MIND diet dinner recipes to get you started:
Salmon with Roasted Vegetables:
- Ingredients: Salmon fillets, olive oil, broccoli, bell peppers, carrots, garlic, herbs (such as rosemary and thyme).
- Instructions: Toss the vegetables with olive oil, garlic, and herbs. Roast in the oven until tender. Pan-fry or bake the salmon until cooked through. Serve the salmon over the roasted vegetables.
Chicken and Vegetable Stir-Fry with Brown Rice:
Ingredients: Chicken breast, brown rice, olive oil, broccoli, carrots, bell peppers, soy sauce (low sodium), ginger, garlic.Instructions: Stir-fry the chicken and vegetables in olive oil with ginger and garlic. Add soy sauce for flavor. Serve over brown rice.
Turkey Meatballs with Whole Wheat Spaghetti:
- Ingredients: Ground turkey, whole wheat spaghetti, marinara sauce, olive oil, garlic, herbs (such as oregano and basil), spinach.
- Instructions: Prepare turkey meatballs with garlic, herbs, and a little breadcrumbs. Cook the whole wheat spaghetti. Sauté spinach in olive oil and garlic. Combine everything with marinara sauce.
Lentil Soup:
- Ingredients: Lentils, olive oil, carrots, celery, onion, garlic, vegetable broth, diced tomatoes, herbs (such as thyme and bay leaf).
- Instructions: Sauté carrots, celery, onion, and garlic in olive oil. Add lentils, vegetable broth, diced tomatoes, and herbs. Simmer until lentils are tender.
Black Bean Burgers:
Ingredients: Black beans, olive oil, whole wheat buns, avocado, salsa.Instructions: Mash the black beans with spices and form into patties. Cook in olive oil until heated through. Serve on whole wheat buns with avocado and salsa.
Green Summer Minestrone:
- Ingredients: Whole grains, Leafy greens, Vegetables, Beans.
- Instructions: Combine the ingredients and cook.
Soba With Chicken and Baby Greens:
Ingredients: Whole grains, Leafy greens, Vegetables, PoultryInstructions: Combine the ingredients and cook.
Jammy Tomato and Tofu Burrito Bowls:
Ingredients: Whole grains, Vegetables, BeansInstructions: Combine the ingredients and cook.
Additional Tips for Following the MIND Diet
- Plan Your Meals: Plan out your meals using the MIND Diet Formula, thinking of these as weekly minimum portions. Feel free to incorporate more of them into your diet along with other nutritious foods such as fruit and eggs, while eating only small amounts of sweets, cheese, red meat, and butter.
- Read Labels: Pay attention to ingredient lists and nutritional information to avoid hidden sugars, saturated fats, and trans fats.
- Hydrate: Drink plenty of water throughout the day to support overall brain function.
- Snack Smart: Choose MIND-friendly snacks like nuts, berries, or a small salad with olive oil-based dressing.
The Role of Chefs For Seniors
For older adults, proper nutrition plays a key role in maintaining brain health and reducing the risk of cognitive decline. Factors like poor diet, inflammation, and nutrient deficiencies have been linked to memory loss and age-related cognitive changes. At Chefs For Seniors, we believe food is medicine-and the right meals can make all the difference in managing your health. Prepared in your home by a personal chef, each meal is crafted with care using fresh, wholesome ingredients. To ensure quality and nutritional integrity, our recipes are reviewed by our Registered Dietitian, Kelsey Butler, RD.
Chefs For Seniors provides a personalized in-home meal preparation service, and our menus are fully customized based on individual client preferences and needs. While we offer menu options that align with certain dietary patterns, we do not guarantee that any meal or menu will meet specific medical, nutritional, or dietary requirements.