A new study has found that adults who stick to a specific brain-friendly eating plan may have a reduced risk of developing dementia. The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, focuses on foods that nourish cognitive health.
According to research presented at NUTRITION 2025 by the American Society for Nutrition, people who closely followed the MIND diet were significantly less likely to develop Alzheimer’s disease or other forms of dementia over time.
The MIND diet is a blend of two well-known eating approaches: the Mediterranean diet and the DASH diet. It encourages consumption of leafy greens, berries, nuts, olive oil, whole grains, legumes, and fish, while limiting red meat, fried foods, sugar, and processed snacks.
Lauren Harris-Pincus, a registered dietitian nutritionist, told Fox News Digital, “The MIND diet is unique as the first eating plan focused on foods to specifically improve and support cognitive health.” Though she was not involved in the study, she emphasized the importance of brain-focused nutrition.
The research team from the University of Hawaii analyzed data from nearly 93,000 adults who reported their dietary habits as part of the Multiethnic Cohort Study. Participants, aged 45 to 75 at the time, were tracked for signs of dementia over several years.
Those who followed the MIND diet over a 10-year period showed a 25% lower risk of developing dementia compared to those who did not adhere to the plan. Overall, participants showed a 9% reduced risk, with even greater reductions among African American, Latino, and White participants.
Dr. Song-Yi Park, associate professor at the University of Hawaii at Manoa, stated, “Our study findings confirm that healthy dietary patterns in mid to late life and their improvement over time may prevent Alzheimer’s and related dementias.”
While benefits were more pronounced in some ethnic groups, researchers believe the findings support broader public health messages around diet and cognitive health.
The MIND plan is particularly rich in nutrients known to support brain function, including flavonoids, B vitamins, omega-3 fatty acids, choline, and essential minerals like magnesium and potassium. Experts suggest consistency and long-term commitment to the plan is key to seeing its protective benefits.
Article updated 4 days ago. Content is written and modified by multiple authors.
