I. Definition and Full Name
The MIND diet, full name “Mediterranean-DASH Intervention for Neurodegenerative Delay,” aims to delay cognitive decline and prevent neurodegenerative diseases such as Alzheimer’s through specific food choices and consumption frequencies.

II. Food Choices and Recommendations
The MIND diet emphasizes the following food choices and recommendations:

  • Green Leafy Vegetables: Such as spinach and kale, rich in folate and vitamin E, to be consumed at least 6 times a week.
  • Berries: Such as blueberries and strawberries, rich in antioxidants, to be consumed at least 2 times a week.
  • Nuts: Such as walnuts and almonds, rich in omega-3 fatty acids and vitamin E, to be consumed at least 5 times a week.
  • Olive Oil: Rich in polyphenols and monounsaturated fatty acids, beneficial for cardiovascular health, recommended as the primary cooking oil.
  • Fish: Fish rich in omega-3 fatty acids helps protect brain function, such as salmon, cod, and sardines, to be consumed at least once a week.
  • Whole Grains: Such as oats, whole-grain bread, and whole-grain pasta, recommended to eat at least three servings per day.
  • Legumes: High in fiber and protein, low in calories and fat, helpful in maintaining mental sharpness, to be included in at least four meals per week.
  • Poultry: Such as chicken or turkey, try to eat twice a week, but fried chicken is not encouraged.

III. Foods to Limit or Avoid
The MIND diet also clearly identifies foods to limit or avoid:

  • Red Meat: Intake should not exceed three servings per week, including beef, pork, lamb, and their products.
  • Processed Meats: Such as sausages and bacon, should be avoided as much as possible.
  • Saturated Fats: Such as butter and margarine, should be minimized.
  • Full-Fat Cheese: Should be consumed less than once a week.
  • Sugary Drinks and Desserts: Such as candies, ice cream, and cookies, should be limited.
  • Fried Foods: Especially those from fast-food restaurants, should be consumed less than once a week.

IV. Health Benefits and Research Findings
Increasing research shows that the MIND diet has a positive impact on brain health. Specifically:

  • Reducing the Risk of Cognitive Decline: Those who strictly follow the MIND diet may reduce their risk of Alzheimer’s disease by 53%, while those who follow it moderately can also reduce their risk by about 35%.
  • Promoting Cardiovascular Health: The healthy fats and antioxidants in the MIND diet help lower blood lipids and blood pressure, preventing arteriosclerosis and stroke.
  • Maintaining Digestive Health: High fiber intake helps prevent constipation, maintain gut flora balance, reduce chronic inflammation, and lower the risk of colon cancer.

It encourages the consumption of plant-based foods, 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 per day (with at least 1 serving being green leafy vegetables)
  • 2 to 5 servings of berries per week (excluding dried fruits)
  • 3 or more servings of whole grains per day (emphasizing minimally processed grains)
  • 5 or more servings of nuts and seeds per week (including peanuts)
  • At least 3 to 4 servings of legumes per week
  • At least 1 serving of seafood per week (preferably fatty fish such as salmon, mackerel, herring, or sardines)
  • 2 or more servings of poultry per week (preferably skinless white meat)
  • 2 tablespoons of extra virgin olive oil per day