The MIND diet emphasizes brain-healthy foods like leafy greens, berries, whole grains, nuts, and cold-water fatty fish. It’s designed to reduce inflammation, improve blood flow to the brain, and support cognitive function.
The new study, presented at the NUTRITION 2025 conference, analyzed health data from over 100,000 people, including African American, Latino, and white seniors. Researchers found that those who followed the MIND diet—even if they started later—reduced their risk of dementia by as much as 13%.
This study is especially important because it includes diverse populations, helping to confirm that the MIND diet can benefit everyone—not just one group.
If you’re wondering, “Does this work for men and women?” The study revealed that women who followed the MIND diet had a 9% lower risk of developing dementia. Additionally, the diet helped reduce frailty and improved physical function, which are key factors in maintaining independence.
Interestingly, the diet also showed mental health benefits, with participants reporting less depression and cognitive decline. Eating foods rich in flavonoids, such as berries and leafy greens, may be one reason the diet helps.
For men, the results were still promising, showing a 15% decrease in the risk of poor mental health, although the diet didn’t show the same benefit for frailty or physical function. More research is needed, but this is a promising step.
If you’ve been thinking, “I’m too old to change my diet now,” think again. Starting the MIND diet later in life still has benefits. In fact, participants who improved their adherence to the diet over 10 years showed a 25% reduction in dementia risk.
It’s simple: You don’t have to overhaul your entire diet overnight. Small changes, like eating more leafy greens, adding berries to your morning oatmeal, and choosing fish over red meat, can add up quickly.
Incorporating the MIND diet into your lifestyle doesn’t have to be difficult or expensive. Here are a few simple tips to get started: - Snack on berries: Add fresh or frozen blueberries, strawberries, or raspberries to your yogurt, cereal, or salad. They’re packed with antioxidants that protect brain health.
- Go green: Aim for at least one serving of leafy greens a day. Add kale, spinach, or collard greens to soups, smoothies, or salads.
- Choose whole grains: Opt for whole wheat bread, brown rice, or quinoa instead of refined grains like white bread and pasta.
- Eat fish twice a week: Fatty fish like salmon, mackerel, or sardines are rich in omega-3 fatty acids that support brain function.
- Add nuts: Walnuts, almonds, and other nuts are great brain boosters. Try them as a snack or add them to salads and smoothies.
As you embrace these small but powerful changes, you’re giving your brain the fuel it needs to stay sharp and strong. And the best part? These simple steps are as beneficial for your body as they are for your brain.
The MIND diet offers a simple, affordable way to boost brain health and lower the risk of dementia, even in the later years of life. While the research continues to unfold, it’s clear that what we eat today has a direct impact on how we age tomorrow.
To embracing small, but powerful changes,
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
P.S. The diet that supercharged immune cells…
Sources:
Pelc, C. (2025, June 9). MIND diet could lower dementia risk no matter when in life you start it. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/mind-diet-could-lower-dementia-risk-no-matter-when-in-life-you-start-it#Tips-for-trying-the-MIND-diet
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