A recent study published in Neurology suggests that closely following a MIND diet is associated with a reduced risk of cognitive impairment and slower rates of decline with aging. The effects were more prominent in women, with adherence to the diet having no association with the risk of cognitive impairment and lesser associations with the rate of decline in men. It was also found that the association between greater diet adherence and slower cognitive decline held true for both Black and white participants but was more apparent in Black participants.
The research does not prove a definitive link between diet and cognitive decline, but it finds a consistent correspondence between a person’s diet and a slower rate of cognitive loss over time. The study focused on impairment and decline, which are universal phenomena that occur with time. The researchers were also interested in differences between White and Black Americans in this process. Greater adherence to the MIND diet correlated with a reduced risk of cognitive impairment and slowed decline for both racial groups, with a stronger prediction of cognitive decline in Black participants.
The study included data from 14,145 white and Black adults who participated in the Food Frequency Questionnaire in the Reasons for Geographic and Racial Differences in Stroke (REGARDS) study. Participants were followed for an average of 10 years, and the study found that those who closely followed the MIND diet had a reduced risk of cognitive impairment and slower rates of cognitive decline. The diet includes a range of foods such as green, leafy vegetables, nuts, whole grains, fish, and poultry, while limiting red meat intake.
Scott Kaiser, a board-certified geriatrician, commented on the study results, noting that the MIND diet has been shown to slow brain aging by approximately 7.5 years and reduce the risk of developing Alzheimer’s disease. The MIND diet prioritizes vegetables, fruits, nuts, whole grains, fish, and poultry, while limiting red meat and processed foods. The diet promotes foods rich in antioxidants and neuroprotective compounds that support brain health and cognitive function.
The MIND diet suggests limiting red meat intake to no more than three servings per week and encourages the consumption of fresh, whole foods while avoiding highly processed and refined foods. Foods rich in antioxidants, such as berries, are promoted for their potential cognitive benefits. The unique compounds in berries, including anthocyanins and flavonoids, can support brain health and potentially reduce the risk of cognitive decline as people age. These phytonutrients can reduce inflammation in the brain, protect brain cells, support learning and memory, and deliver other benefits for brain health.
One example of a day on the MIND diet includes blueberry-pecan oatmeal for breakfast, a salad with cherry tomatoes and olive oil dressing for lunch, baked salmon with quinoa and mixed vegetables for dinner, and an apple with mixed nuts for a snack. Overall, the research suggests that following a MIND diet may be a way to slow the rate of cognitive impairment or decline while aging. While no single food can guarantee better brain health, numerous studies support the benefits of certain foods in promoting brain health. By prioritizing nutrient-dense, antioxidant-rich foods and limiting processed and refined foods, individuals may support their brain health and cognitive function as they age.
