What is the MIND Diet and how does it contribute to your brain health?

At its base, the MIND diet consists of ten “brain-healthy” food groups: green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and an occasional glass of wine. These foods aid in every aspect of brain health and cognitive performance, including memory retention and neuronal protection via various health-promoting naturally-derived compounds, such as polyphenols, omega-3 fatty acids, and vitamin E.

The MIND diet features a full roster of nutrient-dense foods, but truly only two categories that matter: leafy greens and berries. Leafy greens such as spinach, kale, and arugula pack a punch of folate, vitamin K, and antioxidants that help protect neurons. It is recommended to include some type of leafy green almost daily. Berries (blueberries and strawberries are king) are also touted for their high concentration of flavonoids that enhance communication between neurons and may slow cognitive ageing. We have emphasized berries over other fruits because research has indicated that berries are an efficacious brain food.

Research associates this type of eating pattern with a slower rate of cognitive decline, decreased dementia risk, and better retention of memory—even when followed inconsistently or imperfectly. This makes it flexible and doable for various groups of people, including younger adults looking to protect their brains in the future and older adults targeting cognitive vitality.

One main thing we like about the MIND diet is that it prioritizes long-term sustainability and healthy habits over strict rules. It's about real food, a balanced way of eating, and making small, incremental changes in day-to-day choices. So whether someone wants to be more productive, to support ageing parents, or wants to generally lead healthier lives, the MIND diet provides a much easier and delicious way to brain health—one meal at a time.