A Mediterranean & DASH Diet Mashup Benefits The Mind, Study Says

Given the way that topics and diseases surrounding cognitive decline have become more and more of a public health issue (according to the CDC1, "the prevalence of subjective cognitive decline [SCD] is 11.1%, or 1 in 9 adults"), it's no surprise that studies and reviews are also increasingly looking for ways to help support cognitive function as we age.

As a refresher, the MIND diet exists at the intersection of the Mediterranean diet and DASH diet. It was specifically developed with cognitive health in mind. "Note the play on words here," pointed out certified dietitian and nutritionist Isabel Smith, R.D., CDN. "It technically stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay, but the health benefits are brain-heavy."

The diet places emphasis on specific subsets of both of the other diets, based on research into which foods support brain health. "While all vegetables are permitted on the MIND diet, it places emphasis on leafy green vegetables," writes Smith, "Another thing that makes the MIND diet stand out is its recommended fruit intake. This diet emphasizes eating berries—specifically blueberries and strawberries—as the primary source of fruit and doesn't emphasize any other fruit." It also focuses on nuts and fish, for their own unique brain health benefits (hello, omega-3s!).

The new paper took into account all human research published before July 2020, with 13 articles being assessed in the final review. Throughout all the papers, there was evidence "that adherence to the MIND diet was positively associated with [...] cognition and global cognitive function (78% of the studies) in older adults," according to the paper's abstract.

Even if you're not looking to adopt the MIND diet completely, there are small things you can do to support your cognitive health that are inspired by the diet. Take inspiration from the little things that set this diet apart from the two that inspire it: focusing on getting some dark, leafy greens into your diet every day, snacking on berries or nuts a few times a week, and opting for omega-3-rich fish if, or when, you eat fish.