Nutritional intervention is increasingly recognized by the medical community as a strategy to prevent or delay dementia and other forms of cognitive decline. While the role of individual nutrients has been extensively studied, recent research has shifted its focus to the impact of comprehensive dietary patterns on neurological health.
As early as 1993, the Chicago Health and Aging Project (CHAP) initiated an observational study aimed at exploring the risk factors influencing cognitive decline and dementia, with dietary habits being one of the key areas of investigation.
Over three decades, CHAP has continued to delve deeper into this research, with nutritional factors remaining at its core. Based on long-accumulated data, researchers have discovered that specific dietary patterns may significantly reduce the risk of developing Alzheimer’s disease, leading to the development of the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay).
The MIND diet skillfully combines the best practices of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. The Mediterranean diet emphasizes natural, minimally processed foods such as non-refined grains, legumes, vegetables, fruits, nuts, and fish, while also allowing moderate intake of meat, eggs, dairy products, and alcohol. In contrast, the DASH diet focuses on ：
- Fruits
- Vegetables
- Low-fat dairy products
- Whole grains
- Poultry
- Fish
- Nuts
- And with strict limitations on fats (especially saturated fats), red meat, sodium, and foods and beverages containing added sugars.
Building upon the strengths of both diets, the MIND diet further refines food choices and intake frequencies. It encourages the consumption of plant-based foods and fish and poultry recommended in both the Mediterranean and DASH diets, while strictly limiting the intake of saturated fats and added sugars. Specifically, the MIND diet recommends consuming :
- At least 2 servings of vegetables (with at least 1 serving being leafy greens) per day
- 2 to 5 servings of berries (excluding dried berries) per week
- 3 or more servings of whole grains (emphasizing minimally processed grains) per day
- 5 or more servings of nuts and seeds (including peanuts) per week
- At least 3 to 4 servings of legumes per week
- At least 1 serving of seafood (preferably fatty fish such as salmon, mackerel, herring, or sardines) per week
- 2 or more servings of poultry (preferably white meat without skin) per week
- 2 tablespoons of extra-virgin olive oil per day
However, the MIND diet also clearly identifies foods to be limited, including red and processed meats, saturated fat sources such as butter and margarine, full-fat cheese, refined grains, desserts or other sources of added sugars, and fried foods.
Studies have shown that individuals who strictly adhere to the MIND diet may reduce their risk of Alzheimer’s disease by 53%, while those who follow it moderately can still lower their risk by about 35%. Although these findings require further confirmation through additional research, the MIND diet undoubtedly offers a promising strategy for reducing cognitive decline and provides numerous benefits for overall health.
As medical professionals, we should continue to monitor and promote such healthy dietary patterns, aiming to achieve further breakthroughs in the prevention and treatment of cognitive decline.
