Scientists studied the brains of 809 older adults after death and found that those who followed the MIND diet more closely had less damage to their hippocampus - the brain’s memory center. The MIND diet combines Mediterranean and DASH eating patterns, focusing on brain-healthy foods like leafy greens, berries, and fish. People with higher MIND diet scores had 22% lower odds of having severe brain damage and were less likely to develop dementia. This suggests that what we eat throughout our lives may help protect our brains as we age.

The Quick Take

  • What they studied: Whether following the MIND diet protects the brain’s memory center (hippocampus) from damage as people age
  • Who participated: 809 older adults (average age 91) who donated their brains to science, followed for an average of 7 years
  • Key finding: People who followed the MIND diet more closely had 22% lower odds of having severe damage to their brain’s memory center
  • What it means for you: Eating more brain-healthy foods like leafy greens, berries, and fish may help protect your memory as you age, though more research is needed

The Research Details

This study followed 809 older adults for an average of 7 years, tracking what they ate through detailed food questionnaires given every year. After the participants died, scientists examined their donated brains under microscopes to look for damage to the hippocampus - the brain region crucial for forming new memories. They specifically looked for a type of damage called hippocampal sclerosis, where brain cells die and scar tissue forms. The researchers then compared the brain damage to how closely each person had followed the MIND diet during their lifetime.

This approach is important because it’s one of the few ways scientists can directly see what’s happening inside human brains and connect it to lifestyle choices. Unlike studies that only look at thinking tests, this research shows actual physical changes in brain tissue.

This study is strong because it followed people for many years, used detailed dietary tracking, and examined actual brain tissue. However, it only included older adults who volunteered for brain donation, so the results may not apply to everyone.

What the Results Show

Among the 809 participants, 82 people (about 10%) had hippocampal sclerosis - severe damage to their brain’s memory center. Those who followed the MIND diet more closely were significantly less likely to have this brain damage. For every point higher on the MIND diet score (which ranges from 0-15), people had 22% lower odds of having hippocampal sclerosis. The diet also appeared protective against a related condition called LATE, which involves protein buildup that damages brain cells. When researchers looked at 300 participants more closely, they found that better MIND diet followers had less severe loss of brain cells in their hippocampus.

The study found that about 21% of the MIND diet’s protection against dementia worked through preventing hippocampal damage. This suggests the diet helps preserve thinking skills partly by keeping the brain’s memory center healthy. People with both hippocampal damage and protein buildup were especially likely to have had dementia before death.

Previous studies have shown the MIND diet can help with thinking skills and may reduce Alzheimer’s risk, but this is one of the first to show it protects against this specific type of brain damage. The findings support earlier research suggesting that brain-healthy eating patterns can have measurable effects on brain tissue.

This study only included older adults who volunteered their brains for research, so results may not apply to younger people or the general population. The researchers could only see the final state of participants’ brains, not how damage developed over time. Also, people who eat healthier may have other healthy habits that could explain the brain protection.

The Bottom Line

Consider incorporating more MIND diet foods into your eating pattern, including leafy greens, berries, nuts, fish, and whole grains while limiting red meat, butter, and sweets. The evidence suggests this eating pattern may help protect brain health, though it’s not a guarantee against dementia.

Adults of all ages interested in brain health should consider these findings, especially those with family history of dementia. However, people shouldn’t make dramatic dietary changes without consulting healthcare providers, particularly if they have medical conditions.

Brain protection likely requires long-term dietary changes over many years. The participants in this study were followed for an average of 7 years, suggesting benefits may take time to develop.

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
  • Start by adding one MIND diet food to each meal - berries at breakfast, leafy greens at lunch, and fish or nuts at dinner
  • Calculate your weekly MIND diet score by tracking how often you eat recommended foods versus limited foods, aiming to gradually improve your score over months

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 existing health conditions or take medications.