MIND diet significantly reduces dementia risk, new research shows
A recent study presented at NUTRITION 2025 revealed that certain foods may have a significant impact on brain health. The research focused on the MIND diet, a combination of the Mediterranean and DASH diets, which showed promising results in supporting cognitive health and reducing the risk of Alzheimer’s disease and other forms of dementia.
The MIND diet emphasizes “brain-healthy foods” such as leafy green vegetables, berries, nuts, and olive oil. According to Lauren Harris-Pincus, a registered dietitian nutritionist, the diet is unique in its focus on improving and supporting cognitive health through specific nutrients like flavonoids, carotenoids, B vitamins, omega-3 fatty acids, choline, and minerals like magnesium, potassium, and calcium.
The study, which analyzed data from nearly 93,000 U.S. adults, found that participants who followed the MIND diet had a 9% reduced risk of dementia overall. The diet also showed benefits across different ethnic groups, with African American, Latino, and White participants experiencing a 13% lower risk of dementia. However, Asian-Americans and native Hawaiians did not show as significant of a risk reduction.
Furthermore, the longer individuals adhered to the MIND diet, the greater the reduction in risk. Those who followed the diet for a 10-year period had a 25% lower risk compared to those who did not stick with it. This suggests that adopting a healthy diet, even later in life, can have a positive impact on brain health and reduce the risk of developing dementia.
Overall, the MIND diet offers a promising approach to supporting cognitive health and reducing the risk of Alzheimer’s and other dementias. By focusing on nutrient-rich foods and limiting unhealthy options like pastries, red meat, and fried foods, individuals can make positive changes to their diet that may have long-lasting benefits for their brain health.
