In a recently published study, the combined Mediterranean/DASH—Intervention for Neurodegenerative Delay diet, known as the MIND diet, was associated with reduced structural changes to the brains of middle-aged and older adults.
Background: MIND combines the most neuroprotec-tive elements of the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet, empha-sizing the following:
- High intake of dark leafy greens and non- starchy vegetables, raw or cooked
- Fresh berries
- Nuts, olive oil, whole grains, and beans
- Fatty fish, such as sardines, mackerel, tuna, salmon, and trout
- Non-fried poultry
- Foods to avoid or consume infrequently: red meats (<3x/week), deep-fried foods, butter and cheese, sweets and pastries, and highly processed foods
Previous research has shown that even moderate adherence to the MIND diet may reduce the risk of cognitive decline and Alzheimer’s disease.
Methods: The current study evaluated the effects of the MIND diet on age-related structural brain changes in 1647 middle-aged and older adult participants from the Framingham Offspring Study (FOS) cohort. FOS is a large, long-term study launched in 1970, with a 99% retention rate and high-quality data collection; FOS conducts MRI brain exams of participants every 2- 6 years.
- 54% women, 46% men
- Average age at baseline: 60
- Median MIND score: 6.8 out of 15
- Low group: median MIND score 5.8
- Moderate group: median MIND score 6.8
- High group: median MIND score 8.3
MIND score (scale 0-15) was calculated based on 140-item dietary questionnaires that evaluated intake of 9 recommended food groups and 5 restricted food groups, plus moderate wine consumption.
MRI brain scans were analyzed to determine total brain volume and volumes of gray matter, white matter, hippocampus, and other measures of brain structure. (Gray matter consists of the cell bodies of neurons, the brain’s main cells; white matter represents the connections between neurons that facilitate communication across regions of the brain. The hippocampus is a brain region involved with forming and accessing memories.)
Results: Over a 12-year follow-up period, higher MIND scores were associated with less gray matter loss and lower percentages of other measures of brain shrinkage.
- Each 3-point increase in MIND score corresponded to 20% less gray matter loss, or a 2.5-year delay in brain aging.
- These associations were even stronger in older individuals.
- All participants’ brain imaging exhibited some decline in total brain volume and on other measures, which is normal.
The limitations of an observational study mean that no direct conclusions can be drawn about the MIND diet’s impact on brain volume, only the above-mentioned associations. In addition, dietary questionnaires are subject to participants’ recall bias. Nonetheless, the findings of this long-term and high-quality study reinforce that the MIND diet is a “brain-healthy” eating pattern that should be considered for its potential neuroprotective benefits.
References: Chen H, Hailili G, Tong L, et al. Adherence to the MIND diet and longitudinal brain structural changes over a decade: evidence from the Framingham heart study offspring cohort. 2026. J Neurol Neurosurg Psychiatry. 2026;97: 505-512. doi:10.1136/jnnp-2025-336957; Paharia PT. The MIND diet explained: Foods that fight cognitive decline. NewsMedical.net, June 17, 2025, www.news-medical.net/health/The-MIND-Diet-Explained-Foods-That-Fight-Cognitive-Decline.aspx.