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Foods to Add and Avoid on the MIND Diet

Neurotrack Team

Just like the rest of your body, your brain works best when it gets nutritional foods. Some foods are especially helpful for the brain. Others can speed up decline if eaten too often.

The MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) helps protect memory and thinking. Research shows it lowers the risk of Alzheimer’s disease and dementia, even in people who follow it loosely. Studies show that people who stuck closely to the MIND Diet had about a 50% lower risk of Alzheimer’s.

Add these foods:

Greens. At least one serving daily. Eating six or more servings of leafy greens like spinach, kale, or romaine per week slows cognitive decline. 

Berries. Two or more servings each week. Blueberries and strawberries are linked to better memory.

Nuts. Five or more servings per week. People who eat a handful of nuts daily show better cognitive scores than those who do not. 

Whole grains. Three servings a day, such as oatmeal, brown rice, or whole-grain bread and pasta. Whole grains support steady blood flow to the brain.

Beans. Four or more servings per week. Beans provide fiber and minerals that improve artery health and help brain cells use energy.

Fish. One serving per week, baked or grilled. Fish provides omega-3 fats that protect the brain.

Poultry. Two servings per week of chicken or turkey. Poultry gives choline, a B vitamin that supports brain function.

Extra virgin olive oil. Use daily for cooking or in salad dressings. It contains antioxidants that may protect memory.

Red wine. A small glass per day may be beneficial. If it’s hard to limit, avoid alcohol altogether.

Cut back on these foods:

  • Butter, margarine, and coconut oil. Cook with olive oil when possible. 
  • Red meat is best kept to no more than four servings per week. 
  • Sweets, pastries, candy, and sugary drinks. If you want a treat, dark chocolate in moderation is a healthier option. 
  • Fried foods. They are harmful for brain and heart health.
  • Whole-fat cheese. Limit to small amounts.
Remember, you don’t need to be perfect. Habit science shows that small, steady changes are more likely to last. Pick one or two foods from the “add” list to focus on this week. Each small change is a step toward keeping your brain strong.
 
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Neurotrack Team

Neurotrack Team

Neurotrack's content team regularly reports on the intersections between cognitive screening, healthcare, and longevity.