Recent research presented at the American Society for Nutrition’s annual meeting suggests that the MIND diet, which integrates elements of the Mediterranean and DASH diets, can effectively reduce the risk of Alzheimer’s and other dementias, even when adopted later in life. The study, led by researchers from the University of Hawaii and the University of Southern California, analyzed data from nearly 93,000 U.S. adults, finding that middle-aged and older participants adhering to the MIND diet experienced a significant reduction in dementia risk.
The MIND diet emphasizes foods like leafy greens, berries, whole grains, fish, and nuts, while limiting red meat, sweets, and fried foods. Participants scoring higher on MIND adherence had a 9% lower risk of dementia, with Black, Latino, and white participants experiencing a 13% reduction. Notably, those who improved their adherence over ten years had a 25% lower risk compared to those whose adherence declined.
The diet’s brain-protective quality is attributed to its inclusion of berries, particularly strawberries and blueberries, which have positive links to cognitive health. The researchers utilized information from The Multiethnic Cohort study, which began in the early 1990s involving diverse ethnic backgrounds.
Experts emphasized the importance of a varied intake of vegetables to maximize health benefits. While the study shows promising associations between the MIND diet and dementia risk reduction, it remains observational, thus cautioning that it does not establish definitive causation. Nevertheless, the findings align with broader views that Mediterranean-style diets contribute positively to overall health, including reducing risks of chronic diseases like heart disease and cancer.
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