Scientists studied nearly 4,000 older adults for seven years to see how the MIND diet affects brain health. The MIND diet combines foods from the Mediterranean and DASH diets, focusing on brain-healthy foods like leafy greens, berries, and fish. People who followed this diet more closely had lower levels of inflammation in their blood and better memory and thinking skills over time. The researchers found that reduced inflammation explained about 13% of why the diet helped protect brain function, suggesting that fighting inflammation may be one key way this eating pattern keeps our minds sharp as we age.

The Quick Take

  • What they studied: How the MIND diet (a brain-focused eating plan) affects inflammation levels in the blood and whether this explains why the diet helps protect memory and thinking skills
  • Who participated: 3,777 adults averaging 65 years old (59% women) from across the United States, followed for 7 years with regular memory tests and blood samples
  • Key finding: People who followed the MIND diet more closely had lower inflammation levels and better cognitive function, with reduced inflammation explaining about 13% of the brain benefits
  • What it means for you: Following a brain-healthy diet like MIND may help protect your memory partly by reducing harmful inflammation in your body, though more research is needed to confirm cause and effect

The Research Details

This was a long-term observational study that followed the same group of people over seven years. Researchers measured how closely participants followed the MIND diet in 2013 using detailed food questionnaires, then tested their blood for 18 different inflammation markers in 2016. They also gave participants memory and thinking tests every two years from 2016 to 2020. The MIND diet was scored on a 15-point scale based on how often people ate 15 specific food groups - getting points for eating more brain-healthy foods like leafy greens, berries, and fish, and losing points for eating more processed foods and red meat.

This approach is valuable because it tracks the same people over many years, allowing researchers to see changes over time rather than just a snapshot. By measuring both diet, inflammation, and brain function in the same people, they could test whether inflammation might be the missing link explaining why certain diets protect the brain.

The study used a large, diverse group of participants and multiple blood tests to measure inflammation accurately. However, since this wasn’t a controlled experiment where people were assigned specific diets, we can’t be completely sure the diet caused the changes - healthier people might naturally choose better diets and have less inflammation for other reasons.

What the Results Show

People with higher MIND diet scores had significantly lower levels of several inflammation markers in their blood, including IL-6, C-reactive protein, and white blood cell count. They also had higher levels of albumin, a protein that indicates good nutritional status. Most importantly, participants who followed the MIND diet more closely maintained better memory and thinking skills over the seven-year study period. The researchers found that five specific inflammation markers - cystatin C, sTNFR-1, IL-6, white blood cell count, and IL-10 - acted as mediators, meaning they helped explain the connection between diet and brain health.

The study revealed that inflammation reduction accounted for about 13% of the total brain-protective effect of the MIND diet. This suggests that while fighting inflammation is important, the diet likely protects the brain through multiple other pathways as well. Different inflammatory markers played varying roles, with cystatin C being the strongest mediator at 11.6% of the effect.

Previous studies have shown that both the Mediterranean and DASH diets can reduce inflammation and support brain health, but this is one of the first studies to specifically test whether inflammation explains the brain benefits of the MIND diet. The findings align with other research showing that chronic inflammation contributes to age-related cognitive decline and dementia risk.

Since participants weren’t randomly assigned to different diets, we can’t prove the diet directly caused the changes. People who eat healthier may also exercise more, sleep better, or have other healthy habits that reduce inflammation. The study also only included older adults, so we don’t know if younger people would see similar benefits. Additionally, the researchers could only explain 13% of the brain benefits through inflammation, meaning other mechanisms are likely involved.

The Bottom Line

Consider adopting key elements of the MIND diet, such as eating more leafy greens, berries, nuts, fish, and whole grains while reducing processed foods and red meat. The evidence suggests this eating pattern may help reduce harmful inflammation and support brain health, though individual results may vary.

This research is most relevant for middle-aged and older adults concerned about maintaining memory and thinking skills as they age. People with family histories of dementia or those already experiencing mild cognitive changes may be particularly interested, though anyone can benefit from anti-inflammatory eating patterns.

The study tracked changes over several years, suggesting that brain-protective benefits from dietary changes may take months to years to become apparent. Inflammation markers might improve more quickly, potentially within weeks to months of dietary changes, but cognitive benefits likely require longer-term consistency.

Want to Apply This Research?

  • Track your daily servings of MIND diet foods: leafy greens, other vegetables, berries, nuts, fish, poultry, beans, whole grains, and olive oil, while monitoring your intake of red meat, butter, cheese, pastries, and fried foods
  • Start by adding one MIND diet food daily - such as a handful of berries with breakfast or a large salad with lunch - while gradually reducing one inflammatory food like processed snacks or red meat
  • Use weekly averages to track your MIND diet score out of 15 points, focusing on consistent patterns rather than perfect daily adherence, and note any changes in energy levels or mental clarity over time

This research is observational and cannot prove that the MIND diet directly causes reduced inflammation or better brain function. Individual results may vary, and dietary changes should complement, not replace, medical care for cognitive concerns. Consult with healthcare providers before making significant dietary changes, especially if you have existing health conditions or take medications.