Scientists reviewed 11 studies involving over 17,000 older adults to see if following the MIND diet helps protect brain function. The MIND diet combines the best brain-boosting foods from Mediterranean and DASH diets, focusing on leafy greens, berries, nuts, and fish while limiting red meat and sweets. Most studies found that people who followed the MIND diet more closely had better memory, thinking skills, and overall brain health. The benefits were especially clear in studies that followed people for more than 3 years, suggesting this eating pattern may help keep minds sharper as we age.

The Quick Take

  • What they studied: Whether following the MIND diet (a brain-focused eating plan) helps protect thinking and memory skills in older adults
  • Who participated: Over 17,000 adults aged 57-91 years from 11 different studies, with most participants being women and primarily White
  • Key finding: 8 out of 11 studies found that people who followed the MIND diet more closely had better brain function and memory
  • What it means for you: Eating more brain-healthy foods like leafy greens, berries, and fish while cutting back on red meat and sweets may help keep your mind sharp, but more research is needed to be certain

The Research Details

Researchers searched medical databases for studies published between 2015-2024 that looked at the MIND diet and brain function in older adults. They found 138 potential studies but narrowed it down to 11 high-quality studies that met their strict criteria. These included 7 studies that followed people over time, 2 snapshot studies, 1 controlled trial, and 1 comparison study. Most studies used food questionnaires to see how closely people followed the MIND diet and gave participants various brain tests to measure memory, thinking speed, and overall mental sharpness.

By combining results from multiple studies with different designs, researchers can get a clearer picture of whether the MIND diet truly helps brain health. This approach is stronger than relying on just one study because it includes thousands more people and different ways of testing the same question.

The review followed strict scientific guidelines and included studies with validated brain tests and dietary assessments. However, most participants were White women, so results may not apply equally to all populations. The mix of study types provides good overall evidence, though more controlled trials would strengthen the findings.

What the Results Show

Eight out of eleven studies found significant connections between following the MIND diet more closely and having better brain function. People who ate more MIND diet foods scored higher on memory tests, thinking speed assessments, and overall brain health measures. The studies used various brain tests including the Montreal Cognitive Assessment and specialized memory batteries, and some even used brain scans to measure brain structure. Interestingly, when researchers looked only at studies that followed people for more than 3 years, nine out of nine studies showed benefits, suggesting the diet’s effects become clearer over time.

The benefits appeared across different types of brain functions, including memory formation, problem-solving skills, and overall mental sharpness. Some studies also found associations with better brain structure on MRI scans. The effects seemed consistent regardless of the specific brain test used, which strengthens confidence in the findings.

These findings align with previous research on Mediterranean and DASH diets showing brain benefits. The MIND diet appears to be specifically designed to maximize brain-protective nutrients, combining the best elements of both eating patterns with a focus on foods like berries and leafy greens that have strong research support for brain health.

Most participants were White women, so we don’t know if the benefits apply equally to men or people of different ethnic backgrounds. Many studies relied on people remembering what they ate, which isn’t always accurate. Only one study was a controlled trial, and it didn’t show benefits, though it may have been too short to see effects.

The Bottom Line

Consider gradually incorporating more MIND diet foods into your eating pattern: aim for daily leafy greens, berries 2+ times per week, nuts as snacks, fish twice weekly, and whole grains. Limit red meat, butter, cheese, and sweets. The evidence suggests moderate confidence in brain benefits, especially if maintained for several years.

Adults over 50 who want to protect their brain health should consider this approach. People with family history of dementia or memory concerns may be especially interested. However, those with specific medical conditions should consult healthcare providers before major dietary changes.

Based on this research, you may need to follow the MIND diet for at least 3 years to see meaningful brain benefits. This isn’t a quick fix but rather a long-term lifestyle approach to brain health.

Want to Apply This Research?

  • Track daily servings of key MIND diet foods: leafy greens, berries, nuts, whole grains, fish, and limit red meat and sweets to monitor adherence
  • Start by adding one MIND diet food daily (like a handful of berries or nuts) and gradually build up to the full pattern over several weeks
  • Use weekly MIND diet adherence scores and track subjective measures like mental clarity, focus, and memory to monitor potential benefits over months and years

This information is for educational purposes only and should not replace professional medical advice. Consult with your healthcare provider before making significant dietary changes, especially if you have medical conditions or take medications.