The Mediterranean-DASH Intervention for Neurodegenerative Delay diet, or more commonly, the MIND diet, combines portions of the DASH diet and the Mediterranean diet.
Like the DASH and Mediterranean diets, the MIND diet emphasizes the intake of fresh fruit, vegetables, and legumes.
Background and development
Various diets, including the Mediterranean and DASH, have been investigated with relation to cognitive decline. Neither the Mediterranean nor DASH diets were specifically developed to slow cognitive decline.
In an effort to develop a diet specifically for limiting cognitive decline, components of the Mediterranean and DASH diets were combined.
The MIND diet was developed from studies in an aging project, but a
causality between the diet and cognitive decline could not be determined.
Research
The MIND diet was published in 2015.
Changes in cognitive ability were correlated with specific nutritional components of the MIND diet.
The inclusion of higher numbers of MIND diet recommended foods in one's daily diet was associated with less cognitive decline than when these foods were not included or were included in lesser quantities.
A follow-up study compared the effectiveness of the MIND diet to that of the Mediterranean and DASH diets within the same study population.
The study showed that all the diets have potential to inhibit cognitive decline when they are strictly followed.
Although the MIND diet shows promising results, the findings must be replicated in other population based studies to confirm these conclusions.
When designing diets for the prevention of certain diseases, it is necessary to know the impacts of individual nutrients on the human body. The MIND diet could be improved by future research which investigates the impacts of individual nutrients or foods on neuronal physiology and anatomy.
Recommendations
The MIND diet recommends:
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: three or more servings a day
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Green Leaf vegetable (kale, collards, greens; spinach; lettuce/tossed salad): at least six servings a week
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Other vegetables (green/red peppers, squash, cooked carrots, raw carrots, broccoli, celery, potatoes, peas or lima beans, tomatoes, tomato sauce, string beans, beets, corn, zucchini/summer squash/eggplant, coleslaw, potato salad): at least one a day
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Red wine: one glass a day
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Nuts: five servings a week
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Beans and lentils: at least three servings a week
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Berries: two or more servings a week
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Non-fried poultry (like chicken or Turkey meat): two times a week
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Non-fried Fish: once a week
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Olive oil: use it as your main cooking oil.
The diet discourages:[
]
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Butter and stick margarine: more than a tablespoon daily
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Pastries and sweets: more than five servings a week
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Red meat and pork: more than four servings a week
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Cheese: more than one serving a week
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Fried or fast food (like French fries, chicken nuggets): more than one serving a week
See also
Further reading
