The food that we eat plays a very important role in terms of our brain’s health and the MIND diet is all about making that matter. It is a no-brainer (pun unintended) that a healthy diet is necessary for a healthy mind and this is where nutrients are crucial as they protect neurons and enhance brain plasticity. Incorporating this and other elements is what makes the MIND diet essential.
The Concept
The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, specifically designed to support brain health. Foods like leafy green vegetables like spinach, berries, nuts, whole grains, fish, beans, and olive oil (as the primary fat source). It limits or avoids foods like red meats, butter, cheese, fried foods, and sweets. The MIND diet specifically targets brain health and has been linked to slower rates of cognitive decline, particularly in older adults. Research shows that adherence to the diet may reduce the risk of Alzheimer’s disease and other types of dementia. Its focus on nutrient-dense, anti-inflammatory foods supports not only cognitive function but overall health. The MIND diet does not require drastic changes but encourages consistent healthy eating habits. Chef Anjali Midha, Founder, Kitchen Roast, a Premium Catering Brand, explains, “the brain requires a constant supply of nutrients to maintain its structure and function. As we age, diets rich in antioxidants, healthy fats, vitamins, and minerals can help reduce inflammation, combat oxidative stress, and preserve cognitive abilities. Poor dietary choices can lead to neuroinflammation, an increased risk of neurodegenerative diseases like Alzheimer’s, and cognitive decline.”
Nutrient nuances
The MIND diet emphasises consuming foods high in antioxidants and anti-inflammatory properties to protect the damage to the brain cells. Dr. Milind Salunke, Director – Wellness, Swastik, a luxury wellbeing sanctuary, explains, “as one ages, the brain becomes more vulnerable to oxidative stress, inflammation, and neurodegenerative diseases. A nutrient-rich diet can help protect brain cells by reducing inflammation in turn supporting cognitive functions. For example, diets high in antioxidants (found in fruits, vegetables, and herbs) and omega-3 fatty acids (from nuts and seeds), ash gourd have been linked to improved memory, slower cognitive decline, and reduced risk of neurodegenerative diseases.”
Choose right
A diet rich in antioxidants, vitamins and healthy fats may help improve your memory and protect your brain cells. The intake of heavy sugars and saturated fat can increase the risk of neurodegenerative diseases, such as Alzheimer’s and must be avoided. Diets that contain Vitamin E and B, antioxidants can reduce oxidative stress and adding healthy fat maintains adequate blood flow and provides proper oxygen supply to the brain. Eshanka Wahi, a Dubai and Delhi based Culinary Nutritionist, Holistic Wellness Coach and Founder, ‘Eat Clean with Eshanka’, advises, “the intake of green vegetables such as kale, collards, spinach, cabbage, and the like are very beneficial for MIND health. Both strawberries and blueberries contain high levels of antioxidants, which is helpful in improving brain health. Beans like Lentils, chickpeas and other beans have protein, nutrients, and fibre, which is necessary for the brain. Rice, oats, and whole grain bread support brain functioning and I recommend that you use Olive Oil as it is healthy fat which protects the brain against cognitive decline.”
Cognitive cues
Maintaining and improving long-term cognitive function involves a lot of holistic activities that can be incorporated easily. Exercise every day for at least 30 minutes as it helps your new brain cells to grow and improve blood flow. Challenge your mind by reading, learning new skills, playing chess and other challenging activities to promote critical thinking. Building social connections can make you stress-free as well as delay cognitive decline. Make sure you sleep for at least 7-9 hours because it repairs the brain. Proper hydration helps you to not only focus but also to memorize everything. Avoid intake of intoxicating substances, smoking, and drinking because both can harm the cells of the brain. Archana Singhal, Counsellor and Family Therapist, Founder, Mindwell Counsel, Delhi, says, “whatever we eat in our daily lives has a significant impact on our brain health. A balanced diet with essential nutrients can promote cognitive function, protect against brain aging and reduce the risk of developing neurological diseases like dementia. In contrast, poor dietary habits can lead to inflammation, oxidative stress, and other factors that accelerate cognitive decline.” Although the diet provides specific recommendations, individuals can modify it to suit regional or cultural requirements, so long as the principles are adhered to. A diet rich in antioxidants, vitamins and healthy fats may help improve your memory and protect your brain cells. So, choose wisely and live well.
Foods to add
Leafy green vegetables: Spinach, kale, at least six servings a week.
Other Vegetables: Various non-starchy vegetables per day.
Berries: Blueberries, strawberries, at least twice a week.
Nuts: Snack on nuts to get healthy fats.
Millets along with whole grains: Aim for three servings daily.
Fish: Have fish at least once a week (preferably fatty fish like salmon).
Poultry: Include poultry twice a week.
Beans: Eat beans or lentils at least three times a week.
Olive oil: Use it as the primary cooking fat.
Wine: One glass a day (optional).
Ghee/Clarified butter.
Foods to limit
Butter and margarine (less than 1 tablespoon a day).
Red meat.
Fried or fast food.
Pastries and sweets.
Tips
Do physical exercise regularly to boost your brain health by improving blood flow and encouraging neuroplasticity.
Sleep is very important for cleaning out the toxicity from your brain.
Maintaining social connections has been linked to better cognitive function and reduced dementia risk.
Do meditation and yoga help your mind and feel relaxed.
