New research presented at the annual meeting of the American Society for Nutrition strengthened the evidence that the MIND diet may lower the risk of Alzheimer's disease and dementia. The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is a scientifically developed eating plan that combines the benefits of the Mediterranean and DASH diets, both recognized for their protective effects on cardiovascular health. It is designed to improve blood flow to the brain, enhance overall brain health, and reduce the risk of neurodegenerative diseases, including dementia. It also helps prevent chronic ailments such as heart disease and cancer.

A study initiated in the 1990s analyzed dietary data from nearly 93,000 U.S. adults aged 45 to 75 to investigate how diet affects the risk of developing dementia. Participants belonged to five ethnic groups: Japanese Americans, Native Hawaiians, African Americans, Latinos, and Whites. Over the study period, more than 21,000 participants developed Alzheimer's disease or related dementias.

Researchers assessed how each participant adhered to the principles of the MIND diet at the beginning of the study and ten years later. Results showed that participants who increased their adherence to the MIND diet over ten years had a 25% lower risk of dementia compared to those who did not. In all racial groups, benefits were observed, with a 13% lower risk of developing dementia among African American, Latino, and White participants who followed the MIND diet, with the reduction in risk being greater for African American and Latino participants.

The findings suggest that it's never too late or too early to make brain-boosting dietary changes, as benefits were observed similarly among both younger and older groups. "Our research findings confirm that healthy eating habits in middle age and later can prevent Alzheimer's disease and dementia. The results suggest that adopting a healthy diet is never too late," stated Song-Yi Park, PhD, study author and associate professor at the University of Hawaii at Manoa.

The MIND diet emphasizes eating nutrient-rich, plant-based foods—especially leafy green vegetables such as spinach and kale, and berries like blueberries and strawberries—which have been linked to brain health and are known to improve memory and protect brain cells. The diet includes nuts, beans, whole grains, fish, poultry, and encourages using olive oil as the primary fat. It recommends consuming at least six servings of leafy green vegetables per week. At the same time, it minimizes nutrient-poor foods and limits unhealthy fats and processed foods.

Foods to avoid on the MIND diet include butter, margarine, cheese, red meat, fried foods, pastries, sweets, ice cream, donuts, and cookies, as they are linked to inflammation and cognitive decline. Neurologist Clifford Segil noted, "It is less clear how it protects memory if age has already accumulated." Segil added, "Eating a balanced diet of proteins, vegetables, and vitamins, and drinking water are healthy choices which can make you more healthy—and maybe your brain more healthy." He suggests avoiding diets high in fats and sugars and limiting simple carbohydrates and ultra-processed foods, as these factors have been linked to bodily inflammation associated with dementia risk.

"The MIND and Mediterranean diets could be a way to protect cognitive health in old age," stated Puja Agarwal from Rush University in Chicago. Previous studies have provided evidence of the connection between the MIND diet and the prevention of cognitive diseases. A study conducted in 2015 found that the MIND diet can halve the risk of developing Alzheimer's disease.

Additionally, a 2023 study published in the online issue of the journal Neurology found that people following the Mediterranean diet or the MIND diet may show fewer symptoms of Alzheimer's disease in their brain tissues. "This study joins previous research highlighting the benefits of a plant-based diet in preventing Alzheimer's disease," researchers stated. They also found that leafy green vegetables appear to be the most significant benefit of these diets. "People who ate the largest amounts of green leafy vegetables, seven servings or more per week, had plaque levels in their brains corresponding to being about 19 years younger than people who ate the least amount, one serving or less per week," the researchers noted.

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