This Science-Backed Diet Can Boost Brain Function and Prevent Dementia
There’s no one simple trick to reverse the aging process, but there is one science-backed diet that can help keep your brain in tip-top shape as you get older. Earlier this year, the MIND diet was ranked the no. 1 best for brain health in US News’ 2025 Best Diets list, voted on by a panel of medical and nutrition experts.
The MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) was formulated by a team at Rush University Medical Center specifically with the brain, well, in mind. To create the MIND scoring rubric, researchers borrowed elements from both the Mediterranean and the DASH diets, making adjustments specifically to reduce the risk of mental decline and protect against dementia. Berries, for example, have been linked to brain benefits more so than other fruits, so they’re the only fruit included in the MIND diet scoring system.
Focused on foods that can help stave off dementia, including Alzheimer’s, the dietary guidelines focus on 10 brain-healthy food groups: seafood, poultry, green leafy vegetables, other vegetables, beans, berries, whole grains, nuts, olive oil, and wine. The diet calls out five food groups to avoid or limit, too: red meats, butter or stick margarine, fried and fast food, pastries and sweets, and cheese.
In a nine-year study that had almost 1,000 seniors with an average age of 81.4 years report on what they ate, following the diet showed “substantially” slower cognitive decline. Participants received scores based on what they ate and the servings, and researchers set controls for other health-related factors like physical activity, education, and smoking history. The results showed that those with the highest MIND diet scores ended up having the cognitive function equivalent to 7.5 years younger than those with the lowest. New research has demonstrated the diet’s link to improved sleep quality, reduced depression symptoms, and decreased cortisol levels, too.
Of US News’ Best Diets lists and the MIND diet showing up on several, registered dietitian and MIND diet researcher Jennifer Ventrelle, said in a statement: “Its high rankings in areas like brain health and cognition, healthy eating, and mental health reflect the scientific evidence supporting its benefits. It’s a lifestyle choice that not only nurtures your mind but also boosts your overall well-being.”
If you want to give the MIND diet a try, lean into plant-based foods and away from animal and high-saturated fat foods. You can find recipes and resources to kickstart your new brain-boosting eating habits on the MIND Diet’s official site.
