The MIND Diet: Food List + Easy Tips to Boost Brain Health

Key takeaways:

• The MIND diet supports brain health by combining nutrient-rich foods from the Mediterranean and DASH diets.
• Studies confirm that foods like leafy greens, berries, whole grains, and fish can help reduce brain fog and improve long-term cognitive function.
• The diet is flexible, sustainable, and works best alongside other healthy habits like regular exercise, sleep, stress management, and social connection.

More than 7 million Americans are living with Alzheimer’s disease, the most common cause of dementia. And that number could double by 2050 if more people don’t take steps to protect their brain health.

While no single food can prevent cognitive decline, research shows that diet plays a powerful role in how the brain ages. The MIND diet is one science-backed way to make a positive impact.

Keep reading to learn what the MIND diet is, how it supports brain health, and how to get started today to protect your cognitive function for the long haul.

What is the MIND diet?

The MIND diet–short for Mediterranean-DASH Intervention for Neurodegenerative Delay–is an eating plan specifically designed to reduce the risk of dementia and support long-term brain health.

As the name suggests, it combines elements of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets.

It’s a flexible eating plan that emphasizes foods rich in:

• Antioxidants
• Healthy fats
• Other anti-inflammatory nutrients

While it’s aimed at combating dementia, the MIND diet can benefit heart and metabolic health, as well, which also affect cognitive aging.

What the research says

No diet can guarantee protection against dementia. However, large observational studies have linked closely following the MIND diet to a 35-53% lower risk of Alzheimer’s disease and slower cognitive decline.

Experts note, however, that other factors like physical activity, sleep, and cardiovascular health may have contributed, as well.

A newer 2025 study from the University of Hawaii (UH) Cancer Center found a more modest but still significant benefit.

People who followed the MIND diet closely had up to a 13% lower risk of dementia–particularly older adults and those who improved their diets gradually, over time.

According to Song-Yi Park, PhD, study author and Professor in the Population Sciences in the Pacific Program at the UH Cancer Center, “The take-home message is encouraging: It’s never too late to make changes.”

“Eating more plant-based, nutrient-rich foods–even later in life–can protect your brain,” she adds.

The bottom line: there’s no guaranteed way to prevent dementia. But the MIND diet could offer a flexible, evidence-based way to support long-term cognitive health, potentially reducing your dementia risk by 13% or more.

Why is the MIND diet good for brain health?

Researchers are still learning exactly how the MIND diet works, but they believe it protects the brain by:

• Reducing oxidative stress: Antioxidant-rich foods help neutralize free radicals, unstable molecules that can damage brain cells and accelerate aging.
• Lowering chronic inflammation: Anti-inflammatory compounds can help calm long-term inflammation, which studies have linked to Alzheimer’s and other cognitive disorders.
• Improving blood flow: Supporting vascular health through diet may enhance circulation to the brain, ensuring it receives the oxygen and nutrients it needs to function optimally.
• Supporting cell communication: Nutrients like omega-3 fatty acids help maintain the structure and flexibility of brain cell membranes, improving how neurons send and receive signals.
• Potentially reducing beta-amyloid buildup: Some research suggests MIND-style eating may help slow the accumulation of protein plaques associated with Alzheimer’s disease.

These effects likely work together to protect cognitive function over time.

MIND diet food list: Foods that help the brain function

Here are the core foods included in the MIND diet, along with how many servings to aim for.

• Leafy green vegetables (6 or more servings per week): Spinach, kale, collards, and other greens are rich in folate, vitamin K, and lutein, all nutrients linked to slower cognitive decline. Greens’ antioxidant content also helps reduce oxidative stress, which can damage brain cells over time.
• Other non-starchy vegetables (at least 1 serving per day): Non-starchy veggies like broccoli, bell peppers, and carrots provide fiber, vitamin C, and phytonutrients that support both brain and metabolic health.
• Berries (2 or more servings per week): Blueberries, strawberries, raspberries, and blackberries are high in flavonoids, which help improve memory and brain cell signaling by reducing inflammation and oxidative stress.
• Nuts and seeds (5 or more servings per week): Walnuts, almonds, flaxseeds, and chia seeds contain:
  • Vitamin E
  • Healthy fats
  • Plant-based omega-3 fatty acids

These nutrients support healthy neurotransmitter function, protect cell membranes, and may help reduce brain fog and inflammation.

Whole grains (at least 3 servings per day): Oats, quinoa, brown rice, and whole wheat contain B vitamins, fiber, and magnesium, which support steady energy and mental clarity. They also help regulate blood sugar, which is critical for mood and cognitive performance.

Fish (at least 1 serving per week): Fatty fish like salmon, sardines, and mackerel are rich in docosahexaenoic acid (DHA), an omega-3 fatty acid that makes up much of the brain’s structure. Studies show that DHA may improve brain cell communication and lower the risk of age-related cognitive decline.

Poultry (2 or more servings per week): Lean chicken and turkey provide vitamin B12, zinc, and amino acids needed for healthy neurotransmitter production. Enjoy grilled or roasted to avoid unhealthy fats.

Beans and legumes (4 or more servings per week): Black beans, lentils, chickpeas, and soybeans contain:

• Protein
• Fiber
• Folate
• Iron

These nutrients provide key building blocks for neural health, helping to:

• Stabilize blood sugar
• Reduce inflammation
• Support brain repair

Olive oil (use as your primary cooking oil):

 Extra-virgin olive oil (EVOO) is packed with monounsaturated fats and polyphenols, which help combat inflammation and protect brain cells from oxidative damage. It also supports vascular health, which is critical for brain function.

Wine (Optional; up to 1 glass per day): Red wine is allowed on the MIND diet because it contains resveratrol, a natural polyphenol with antioxidant and anti-inflammatory properties. When enjoyed in moderation, wine may offer neuroprotective and cardioprotective benefits. However, experts don’t recommend starting to drink solely for the MIND diet. If you already imbibe, limit yourself to no more than one glass per day.

Are eggs on the MIND diet? While they weren’t included in the original guidelines, you can absolutely eat eggs on the MIND diet. They’re rich in high-quality protein as well as choline, an essential nutrient essential for:

• Memory
• Brain development
• Healthy neurotransmitter function

Some experts recommend enjoying 5-6 eggs per week.

Foods to limit on the MIND diet

The MIND diet also recommends limiting certain foods that may negatively impact brain health. These include:

Butter and margarine (less than 1 tablespoon per day): These contain high levels of saturated fat, which studies have historically associated with cognitive and cardiovascular risks. Again, proponents of the MIND diet advise using olive oil for cooking or dipping. You can also use avocado as a creamy alternative to conventional fats in baking.

Cheese (less than once per week): Cheese is calorie-dense and often high in saturated fat and sodium. Occasional small servings are fine, but MIND diet proponents recommend enjoying it sparingly.

Red meat (no more than 3 servings per week): This includes:

• Beef
• Pork
• Lamb
• Processed meats, such as bacon

Some studies suggest that the saturated fat in red meat may trigger inflammation, potentially accelerating cognitive decline. However, newer research indicates that the type and source of saturated fat matter more than total consumption (e.g. lean grass-fed beef is likely quite different from hot dogs). Choose leaner cuts and moderate portions when you do enjoy it.

Fried foods (less than once per week): Fried foods–especially from fast-food restaurants–typically contain trans fats and harmful compounds created during high-heat cooking. Research has linked these to raised Alzheimer’s risks, even in small amounts. Opt for baking, grilling, or air-frying instead.

Pastries and sweets (no more than 4 times per week): Cookies, cakes, and candy are high in refined sugars and often unhealthy fats, potentially promoting inflammation and oxidative stress in the brain. Satiate your sweet tooth with fruit, dark chocolate, or yogurt with berries instead.

A note on saturated fat

The MIND diet emphasizes reducing saturated fat based on decades of research linking it to cardiovascular and brain risks. However, recent studies suggest that not all saturated fat has the same effect. For example, saturated fat from cheese may act differently in the body than saturated fat from processed meat.

Still, because many saturated-fat-rich foods are also highly processed or fried, cutting back could be a wise move, especially if you focus on healthy fats from olive oil, fish, nuts, and seeds.

Sodium

The MIND diet also aligns with DASH and Mediterranean guidelines to limit sodium. Too much salt may raise blood pressure and harm vascular health, which also affects the brain. Use herbs, spices, and citrus to flavor food instead of relying on excess salt.

Tips for following the MIND diet every day

If overhauling your entire diet sounds overwhelming, don’t worry–you don’t have to do it all at once. Studies show small, gradual changes can still lead to meaningful improvements in cognitive health–sometimes even more so than drastic shifts. Try:

• Adding more fruits and vegetables: Replace one daily meal with a veggie stir-fry, enjoy a fresh leafy green salad as a lunch or side dish, and/or add a side of berries to your usual breakfast.
• Swapping whole grains for refined grains: If you often eat chips, fries, white bread, or pasta, substitute with whole grain crackers or chips, brown rice, or whole-wheat bread or noodles.
• Including more brain-boosting proteins: Incorporate poultry and fish–especially fatty fish like salmon–into at least two meals per week. You can also add beans or other legumes to soups, stews, and salads.
• Cooking with olive oil: Replace butter or margarine with EVOO when sautéing, roasting, and dressing vegetables.
• Enjoying nuts and seeds daily: Sprinkle walnuts, almonds, or chia seeds on oatmeal, yogurt, or salads. Or snack on a handful between meals.

These simple changes can help you ease into the MIND diet and start reaping the brain-boosting benefits today, and over time.

Common myths about the MIND diet debunked

A few common misconceptions can make the MIND diet seem more difficult to follow than it really is. Here’s the truth:

Myth: It’s restrictive

Fact: The MIND diet is actually quite flexible. Instead of cutting out entire food groups, it encourages you to add more brain-healthy foods and indulge in moderation. This makes it easier to stick with, long term.

Myth: It’s expensive

Fact: While fresh produce and high-quality proteins can certainly add up, you can still follow the MIND diet on a budget by:

• Buying seasonal or frozen fruits and vegetables
• Shopping in bulk for pantry staples
• Choosing affordable plant-based proteins like beans, lentils, and whole grains

Myth: You have to follow the MIND diet perfectly to see results

Fact: Again, research has linked even moderate adherence to the MIND diet to better cognitive function.

And some studies show that incorporating more MIND-friendly foods gradually over time yielded even greater benefits.

As you can see, the MIND diet is easy to personalize. It’s flexible, sustainable, and can be budget-friendly–perfect for real life.

Combine the MIND diet with brain-boosting lifestyle habits

While the MIND diet may offer powerful support for long-term cognitive function, nutrition is just one part of the bigger picture.

To further protect your brain, adopt an overall healthy lifestyle that includes:

• Exercise: Physical activity improves blood flow to the brain, delivering oxygen and nutrients while promoting new neuron formation and strengthening communication between brain cells. Aim for a mix of aerobic activity (like walking or swimming), strength training, and stretching or yoga each week.
• High-quality sleep: Sleep helps the brain consolidate memories and repair itself. Aim for at least seven hours every night.
• Stress management: Stress can impair memory and focus, and may even cause damage and neuroinflammation over time. Make sure to de-stress with practices like mindfulness and/or hobbies you enjoy.
• Social connection: Engaging with others helps keep your brain sharp and reduces the risk of cognitive decline. Make it a priority to stay connected with friends, family, and/or your community.

Together with the MIND diet, exercise, sleep, stress reduction and socializing can create a strong foundation for lifelong brain health and overall well-being.

Final thoughts on using food for brain fog and cognitive decline

The MIND diet is a powerful, science-backed way to support brain health naturally. By regularly enjoying leafy greens, berries, nuts, whole grains, fish, and olive oil while limiting unhealthy fats, sugar, and sodium, you’ll nourish your brain with anti-inflammatory compounds that help keep you sharp as you age.

To get started, simply begin adding more of these brain-boosting foods to your daily menu. Even small, consistent changes can lead to lasting benefits over time.

To maximize your brain’s resilience for the years ahead, pair the MIND diet with other healthy habits like regular exercise, restful sleep, stress management, and staying socially connected.

Start incorporating more MIND-friendly foods today. Your brain will thank you.

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