MIND Diet: Best Foods to Eat to Keep Your Brain Young

As we get older, keeping our brain healthy becomes top of mind for many (pun intended). Even still, one out of every nine Americans over age 65 has Alzheimer's dementia and another 17% have mild cognitive impairment, according to the Alzheimer's Association.

Though aging contributes to the development of dementia, lifestyle factors can reduce or increase our level of risk. For example, things like eating a healthy diet and getting regular exercise play integral roles in supporting brain health.

Here, we dive into foods featured in a diet known for its brain-protecting properties: the MIND Diet.

What Is the MIND Diet?

The MIND diet focuses specifically on foods that can help your brain and reduce your risk of Alzheimer's and other types of dementia. It's based on the Mediterranean diet and the DASH diet—two healthy eating plans in their own right. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.

Over decades of research, nutritional epidemiologist Martha Clare Morris, Sc.D., and her colleagues at Rush University Medical Center identified 10 key foods associated with better brain function and a lower risk of Alzheimer's disease. Each of these foods is rich in compounds that have been shown to protect and nourish the brain.

MIND Diet Food List

Here's what to eat more of each week on the MIND diet.

1. Whole Grains

Aim for: ≥2 servings per week. One serving is ½ cup cooked grains.

Whole grains are the cornerstone of a healthy eating pattern. They can help reduce your risk of heart disease, manage diabetes, promote weight loss and protect your brain, too. Plus, they come in many shapes and forms, making them super versatile. Brown rice, oats, amaranth and other whole grains have magnesium, which helps brain cells use energy.

2. Leafy Greens

Pictured recipe: Sautéed Broccoli & Kale with Toasted Garlic Butter

Aim for: ≥6 servings per week. One serving is 2 cups raw greens or 1 cup cooked greens.

It might not be too surprising that nutrient-dense leafy greens like kale, spinach, collards and chard are packed with health benefits. When it comes to brain health, they are must-haves. Greens contain antioxidants including beta carotene and folate, and they are also rich in vitamin K. Observational studies, like the 2022 study in Alzheimer's & Dementia Translational Research & Clinical Interventions, suggest that higher vitamin K levels in the blood are associated with better cognitive function.

3. Berries

Pictured Recipe: Berry-Almond Smoothie Bowl

Aim for: ≥2 servings per week. One serving is 1 cup of berries.

Not only are berries delicious, but they are also powerhouses of compounds that protect the brain, including antioxidants. Research, such as the 2018 study in the International Journal of Molecular Sciences, suggests that eating berries regularly can reduce inflammation and strengthen connections between neurons (brain cells), making it easier for them to communicate with each other.

4. Nuts

Aim for: ≥5 servings per week. One serving is 1 ounce of nuts or about 24 almonds or 49 pistachios.

Nuts like almonds are perfect for a fiber-rich filling snack that helps keep hunger at bay. They also boast some impressive health benefits, too. Almonds are high in vitamin E, an antioxidant that deactivates damaging free radicals surrounding brain cells, per the National Institutes of Health. Walnuts contain anti-­inflammatory omega-3 fats, and pistachios provide complete protein, similar to that found in animal foods.

5. Beans

Pictured Recipe: Composed Bean Salad with Basil Vinaigrette

Aim for: ≥4 servings/week. One serving of beans is ½ cup cooked.

Many beans, aka legumes, including chickpeas, navy beans and pinto beans, supply magnesium, folate and plant protein. Beans, including canned ones, contain fiber to help control blood glucose levels, which when elevated, damage brain cells.

6. Vegetables

Pictured Recipe: Rainbow Grain Bowl with Cashew Sauce

Aim for: ≥7 servings per week. One serving of vegetables is 1 cup of chopped vegetables or 2 cups of raw greens.

The 2020-2025 Dietary Guidelines for Americans recommends 2 1/2 cups of vegetables per day on a 2,000-calorie eating plan. The MIND diet also places high value on eating your veggies for good reason. Vegetables are full of vitamins, including folate. A 2021 Frontiers in Neuroscience review concluded that a folate deficiency increased the risk for Alzheimer's disease and that adequate folate intakes protect against the condition. And a 2023 study in Nutrients found that older adults who frequently consumed both fruits and vegetables experienced a reduction in mild cognitive impairment compared to people who ate fruits and vegetables infrequently.

7. Wine

Limit to: ≤7 servings per week (5 oz. a day). One serving of wine is 5 ounces.

Yes, there can be health benefits of moderate wine consumption. We will cheer to that! It's still unclear why one serving of wine a day is good for the brain—but this comes with a caution sign: More than one glass a day seems to do more damage than good. You do not have to start drinking wine or any other alcoholic beverage if you don't already. If you're pregnant or alcohol is causing problems in your health and life, you should avoid it.

8. Fish

Pictured Recipe: One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous

Aim for: ≥1 serving per week. One serving of fish is 4 ounces cooked.

Fish is an excellent source of protein that the body uses to make neurotransmitters, which are compounds that allow brain cells to communicate with each other. Fatty fish, such as salmon, also provide omega-3 fats, which reduce inflammation and are used to construct brain cells.

9. Poultry

Pictured Recipe: Roast Chicken & Sweet Potato

Aim for: ≥2 servings per week. One serving of chicken or turkey is 3 ounces cooked.

Poultry is rich in choline, a B vitamin that is important for brain development during pregnancy and breastfeeding and for brain function later in life. A 2022 American Journal of Clinical Nutrition study found that low choline consumption was related to a greater risk for Alzheimer's and other dementia.

10. Olive Oil

Recommendation: Use it as one of your primary cooking oils.

Olive oil is a central part of the Mediterranean diet and its health benefits extend to the brain. Extra-virgin olive oil is rich in oleo­canthol, a compound that calms the inflammatory ­enzymes COX-1 and COX-2. A 2022 study published in Nutrients suggests that older adults who regularly consumed olive oil had a lower chance of developing Alzheimer's disease and other related dementias.

The Bottom Line

The MIND diet is a mix of the Mediterranean and DASH diets, with a specific focus on brain health and foods that contribute to it. Beyond a general healthy eating pattern, prioritizing these 10 foods can help lower your dementia risk. Also include plenty of physical activity, manage your stressors, get plenty of quality sleep and include activities that challenge the brain to help keep it sharp.