What is the Harvard study on food and dementia?

May 16, 2023—The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet may reduce the risk of all-cause dementia among middle-aged and older adults, according to a new study led by Harvard T.H. Chan School of Public Health.

What is the #1 worst eating habit for memory loss?

Inflammatory diet patterns that are high in sugar, refined carbs, unhealthy fats and processed foods can contribute to impaired memory and learning, as well as increase your risk of diseases such as Alzheimer's and dementia.

What is the one fruit that may prevent dementia?

Many foods — blueberries , leafy greens, and curcumin (found in the spice turmeric), to name a few — have been studied for their potential cognitive benefit. These foods have been thought to have anti-inflammatory, antioxidant, or other properties that might help protect the brain.

What drink improves memory?

One review noted that caffeine may improve focus, alertness, reaction time, and memory in doses of 40–300 mg, which is the equivalent of about 0.5–3 cups (120–720 mL) of coffee ( 3 ). Coffee may also protect against Alzheimer's disease.

What food gives the most brain power?

By incorporating brain-boosting foods like berries, citrus fruits, dark chocolate, nuts, eggs, avocados, salmon, olive oil, beets, rosemary, bone broth, and turmeric into your diet, you can enhance your memory, focus, and concentration.

What cheese is OK on MIND diet?

Fresh cheeses: ricotta, mozzarella, chevre, brie, cottage cheese, cream cheese . Butter: limit to less than 1 teaspoon per day if it comes from conventionally raised animals. Gluten grains: whole wheat, barley, rye.

Can you eat peanut butter on the MIND diet?

Plus, they're packed with protein and 19 vitamins and minerals, making them a true superfood. To meet the MIND diet guidelines, Dr. Sterling suggests eating a handful of peanuts or two tablespoons of peanut butter almost every day .

What is a good brain food for breakfast?

Examples: eggs, nuts, cheese, yogurt, nut butters (peanut, almond), meat, fish, chicken and turkey . Carbohydrates instantly feed the brain and working muscles and fiber slows digestion, providing a steady release of energy over time. Examples: whole grain cereal, bread, tortillas, pita, crackers, oats and pasta.

What is the one food to avoid dementia?

The MIND diet specifically limits red meat, butter and margarine, cheese, pastries and sweets, and fried or fast food. You should have fewer than 4 servings a week of red meat, less than a tablespoon of butter a day, and less than a serving a week of each of the following: whole-fat cheese, fried food, and fast food.

What are 3 foods to keep brain sharp?

What is the best food for your brain? Foods high in omega-3 fatty acids, such as fatty fish and walnuts , and antioxidants, including berries, broccoli, and pumpkin seeds, help support healthy brain function.

What is the best drink to prevent dementia?

There is evidence suggesting that drinking green tea intake might reduce the risk of dementia, Alzheimer's disease, and cognitive impairment. According to a study published in Translational Psychology, tea drinkers are 16% less likely to develop dementia compared with non-drinkers.

40+ MIND Diet Recipes & a Free Meal Plan for Better Brain Health (2024)

Boost your brain health deliciously with 40+ MIND diet recipes, a MIND Diet Meal Plan, & a MIND diet tracker!

Scary stuff.–>Did you know that fluid intelligence,your ability to think quickly and recall information, peaks around age 20, then slowly declines?

Don’t fret, though. There’s good news too! Becausethe MIND Diet (MIND stands for Mediterranean-Dash Intervention for Neurodegenerative Delay) is based on two popular diets, theMediterranean diet+ theDASH diet. And it has been shown to boost brain health, slow cognitive decline, and reduce the risk of Alzheimer’s disease byup to 53%.

Learn More!

Read this post: 13 Things To Do Now to Reduce Your Risk of Alzheimer’s Disease!

40+ MIND Diet Recipes & a Free Meal Plan for Better Brain Health (1)

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In this post: MIND Diet 101, Recipes, Meal Plan, & Tracker

Whatdo you eat on the MIND diet?
- Eat these MIND diet foods daily (or almost daily)
- Eat these foods weekly.
- Limit these foods
The science behind the MIND diet
MIND Diet Recipes Cookbook
3-Day Sample MIND Diet Meal Plan
BONUS! Free MIND Diet Tracker!

I’ve shared my love of the Mediterranean diet here and here. As for the DASH diet (DASH stands for Dietary Approaches to Stop Hypertension), it’s considered one of the best diets by U.S. News and World Report. In addition, it’s a top diet for high blood pressure and other chronic diseases, including heart disease, insulin resistance, and gout.

Harvard Health also rated the DASH diet and said, “research supports the use of the DASH diet as a healthy eating pattern that may help lower blood pressure and prevent or reduce the risk of cardiovascular diseases, diabetes, kidney failure, and gout.”

In addition, the MIND Diet features nourishing and delicious anti-inflammatory foods, many of which you may already be eating on a healthy diet. It’s also simple and easy to follow.

Whatdo you eat on the MIND diet?

40+ MIND Diet Recipes & a Free Meal Plan for Better Brain Health (2)

You can enjoy many delicious brain foods on the MIND diet, including berries, whole grains, nuts, salmon, lentils, leafy greens (try the yummy pictured above!), extra-virgin olive oil, wine, and more. Let’s take a closer look at the MIND diet principles.

Eat these MIND diet foods daily (or almost daily)

Extra Virgin Olive Oil Make it your primarycooking oil. Avocado oil is also a brain-healthy and heart-healthy choice.
Green Leafy Vegetables Eat 1 serving 6 x week, including arugula, collard greens, kale, lettuce, spinach, Swiss chard, watercress, etc.
VegetablesEat one serving daily in addition to your leafy greens. You can eat any vegetables, but I recommend nutrient-dense veggies like artichokes, asparagus, beets, bell peppers, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, endive, leeks, mushrooms, onions, and squash.
Whole Grains(gluten-free whole grains as needed) Eat three servings of whole grains per day. Gluten-free options include buckwheat, millet, oats, purple and brown rice, sorghum, teff, and corn.
Wine(optional one glass/day), especially red wine, is high in polyphenols.

Related Post: Make This One Simple Change to Live a Healthier, More Vibrant Life

Eat these foods weekly.

Nuts Eat five servings each week. Enjoy a variety of nuts, including almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, and walnuts.
Beans & Legumes Eat three+ servings per week of black beans, black-eyed peas, garbanzo beans, kidney beans, lentils, peanuts, pinto beans, etc.
Lean Poultry Eat two+ servings of white meat, chicken, and turkey per week.
Berries Eat two+ servings per week of blackberries, boysenberries, blueberries, golden berries, huckleberries, raspberries, strawberries, and wild blueberries.
Fish Eat one+ servings each week, especially fatty fish like salmon, tuna, rainbow trout, and sardines.

Limit these foods

Sweets & Pastries Eat less than five servings per week.
Butter & Margarine Limit to less than one tablespoon per day.
Red meat Eat less than four servings per week.
Whole Fat Cheese Limit to one serving or less per week.
Fried Fast Foods Eat less than one serving per week.

Didn’t I tell you the MIND Diet is easy to follow?

Well, except for maybe “limit whole fat cheese to one serving” & “eat less than five servings of sweets” per week. Sigh… But don’t worry. There’s more good news!

You don’t have to follow a MIND Diet Meal Plan 100%to reap the brain health benefits, as research has found that following the diet even partially reduces Alzheimer’s risk by 35%.

So, although I already have reduced my whole-fat cheese intake to a respectable 2-3 times per week, I can feel good about enjoying a small sweet treat daily. Baby steps 🙂

And, since my No-Bake Chocolate Chip Energy Bites are made from almond flour and have only 4 grams of added sugar per serving, I’m sure they’re allowed on a MIND Diet Meal Plan. Don’t you think??

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The science behind the MIND diet

Nutritional epidemiologist Martha Clare Morris, Ph.D., and her Rush University Medical Center colleagues developed the MIND Diet. And as I mentioned earlier, one of the most encouraging things about the MIND diet is that even if you don’t follow it 100%, you can still reduce your risk of Alzheimer’s by up to 35%.

I enjoyed learning more about the MIND diet from a nutrition talk byMaggie Moon,RD, and author ofThe MIND Diet. A Scientific Approach to Enhancing Brain Function and Helping Prevent Alzheimer’s and Dementia.

Maggie gave an outstanding presentation on the research behind the diet, including its effects on reducing oxidative stress and preventing the loss of brain function that occurs with aging.

Maggie also talked about the wide variety of food groups and all the different cuisines {Japanese, Korean, Chinese, Mexican, & so many more!} that can be adapted to a MIND Diet, making it appealing to all tastes and easy to follow.

If you are interested in learning more about the specifics of the diet and would like to access MIND Diet-friendly recipes, along with a MIND Diet scoring system,I highly recommend you check out her MIND Diet book!

MIND Diet Recipes Cookbook

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In the meantime, if you’re ready to try it, I’ve created a free MIND Diet Recipes Cookbook with 42 delicious recipes for good brain health and overall health. You’ll find various tasty MIND diet recipes for breakfast, lunch, dinner, and even dessert to reduce your Alzheimer’s risk and boost your cognitive function.

Free instant download! 40+ MIND Diet Recipes for Better Brain Health

I’ve also created a sample 3-Day Gluten-Free Mind Diet Plan featuring some of my own delicious MIND diet recipes for brain health. Enjoy!

3-Day Sample MIND Diet Meal Plan

40+ MIND Diet Recipes & a Free Meal Plan for Better Brain Health (5)

DAY ONE

Breakfast: Blueberry Smoothie Bowl
Lunch: Raw Zucchini Noodles with Lemony Avocado Pesto
Snack: 1 Tangerine + 2 Cups Popcorn w/ Olive Oil, Rosemary, & Sea Salt
Dinner: Rainbow Rotisserie Chicken Salad w/ Honey Mustard Dressing+ 1 Glass Wine (Optional)

DAY TWO

Breakfast:Green Eggs, No Ham + 1 Slice Whole Grain (gluten-free if preferred) Toast + Cherries
Lunch: Leftover Rainbow Rotisserie Chicken Salad (recipe above)
Snack:Banana Slices + Peanut Butter
Dinner: Crunchy Lentil Tacos + 1 Glass Wine (optional) + Apple Slices w/ Cinnamon

DAY THREE

Breakfast:Oatmeal Chia Berry Crisp + Plain Greek Yogurt
Lunch:
Snack: 1 cup Strawberries + 1/4 cup Walnuts
Dinner: Asian Pan Seared Salmon + Forbidden Rice + Steamed Broccoli + 1 Glass Wine (optional)

BONUS! Free MIND Diet Tracker!

If you’re serious about eating for better brain health, download your FREE MIND Diet Tracker to remind you to eat all these delicious brain-healthy foods every week!

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CLICK HERE TO DOWNLOAD YOUR FREE MIND DIET TRACKER!

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EA Stewart

Registered Dietitian and Nutritionist

EA Stewart, MBA, RD is an integrative registered dietitian specializing in wellness nutrition, digestive health, autoimmune disease, brain health, and vibrant aging. She creates easy, plant-forward gluten-free recipes for a wide variety of diets including low FODMAP, Mediterranean, and more.