By Michelle Dinges, OSF Saint Francis Medical Center Dietetic Intern
Edited by Sharon Windsor, Hult Center for Healthy Living Dietitian
The Mediterranean and DASH diets have been found to have some benefit on the brain even though they were not designed specifically to promote brain health. Subsequently, Rush University Medical Center in Chicago performed research on nutrition and the aging brain. Based on their review, the MIND diet was created. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and focuses on what in food is good for the brain.
The MIND diet is a pattern of eating. It recommends a suggested number of daily or weekly servings of specific foods. It stresses 10 brain healthy food groups, and five food groups that should be limited. The 10 brain healthy food groups are green leafy vegetables, other vegetables, nuts, beans, whole grains, olive oil, berries, poultry, seafood, and moderate intake of red wine. The five food groups to limit are red meats, butter and stick margarine, cheese, pastries/sweets, and fried/fast food. To test the effects on mental functions between the MIND, Mediterranean, and DASH diets, Rush University led a study. This study found the risk for dementia was reduced when participants closely followed the MIND and Mediterranean diets. Participants had a reduced risk when they followed the MIND diet even moderately.
The reasons for the positive effects on the brain are due to specific nutrients the MIND diet recommends. Antioxidants are especially important for the brain to protect against cell damage. Antioxidants are found in plant foods such as fruits (berries specifically are recommended), vegetables, and nuts. B vitamins are also key for proper brain functioning. For this reason green leafy vegetables are recommended, high in the B vitamin folate. Other sources of B vitamins include whole grains, beans, and nuts.
The type of fat we eat also influences brain health. Evidence shows both trans fats and saturated fats are harmful to the brain. Trans fats, also known as hydrogenated oils, are found in some packaged foods, pastries, and fried foods. Saturated fat is found mainly in high fat animal products. Choose lean sources of protein such as chicken, turkey, lean beef, seafood, and low fat dairy products to reduce your saturated fat intake. Lastly, monounsaturated and omega 3 fats protect the brain. Monounsaturated fats include olive oil, avocadoes, nuts, and seeds. In addition, fatty fish such as salmon, tuna, and mackerel are some of the best food sources of omega 3s.
Overall, the MIND diet is not about following a strict diet with many limitations. Rather it indicates a pattern of eating and specific foods found to reduce the risk of Alzheimer’s.
Eating healthy is not only important for the brain, but in cancer prevention, as well. The Hult Center for Healthy Living cancer program, in conjunction with the OSF Saint Francis Medical Center Dietetic Intern Program, hosts bi-yearly Healthy Cooking Demonstrations as part of a Cancer Prevention Series. The Hult Center’s registered dietician can also help cancer patients create a nutrition plan tailored to their specific needs and preferences.
For more nutrition resources and information, visit hulthealthy.org or call the Hult Center for Healthy Living at 309-692-6650.
Sources upon request