The MIND diet: 5 foods that can reduce your risk of dementia

As you age, your risk of developing memory-related diseases increases. The MIND diet prescribes these 5 foods to lower the risk of dementia.
Emotional support is important for Alzheimer's patients
Emotional support is important for Alzheimer's patients! Image courtesy: Shutterstock
Geetika Sachdev Updated: 26 Oct 2020, 18:51 pm IST
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Ever heard ‘you are what you eat’? The principle has always worked for our bodies, there’s research that suggests that your mind could benefit from it too! A study conducted by researchers at Rush University Medical Center, Chicago has developed a diet plan called MIND that reduces the risk of developing dementia by as much as 53 per cent.
What’s more, you don’t have to follow the diet strictly. By following most of the principles, you can reduce your risk of the disease by one-third. The MIND diet might actually help to reverse some of the damage even in the older population.

Let’s take a look at the important foods that this diet prescribes:

1. Green leafy vegetables

According to the MIND diet, one should frequently consume green leafy vegetables like kale, spinach, broccoli, collards and other greens due to the high content of vitamins A, C, and several other nutrients. You should eat at least two servings of greens a week.

The above-mentioned study found that including green leafy vegetables along with other vegetables has a huge impact when it comes to lowering the risk of dementia.


Nuts are another food that you must not forget about! They are considered great for brain health. Nuts contain a range of healthy fats, fibre, and antioxidants. They can also lower bad cholesterol and reduce the risk of heart disease. As per the MIND diet, one must consume nuts at least five times a week.

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Don’t think, go nuts for nuts. Image courtesy: Shutterstock
3. Berries

The only fruit that has been recommendednas part of the MIND diet, berries have proven to show benefits related to cognitive function. The next time you go out to the supermarket, stock up on your favourite berries. The MIND diet recommends consuming berries at least twice a week.

4. Beans

If you’re not a fan of beans, then it’s time to develop a taste for the legume. Beans contain generous amounts of fibre and protein. What’s more, beans are low in calories and fat. Additionally, they can help to boost your mind power. Consume beans at least three times a week to reduce the risk of dementia.

5. Fish

Eat fish at least once a week to improve your brain function. It’s not like you have to go overboard or eat fish all the time, once or twice a week is enough. Fish contains high quantities of omega-3 fatty acids and vitamins like D and B2. Moreover, it is also rich in calcium, phosphorus and a host of other minerals, such as iron, zinc, iodine, magnesium, and potassium.

Dementia, depression, and emotional changes are some common complications in Parkinson’s patients. Image courtesy: Shutterstock

Now you know what to stock up on to protect yourself and your parents from the risk of dementia!

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About the Author

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town. ...Read More

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