New research indicates that the MIND diet effectively reduces the risk of Alzheimer’s and other dementias, even when adopted later in life. A study presented at the annual meeting of the American Society for Nutrition highlighted findings from nearly 93,000 U.S. adults that demonstrated a significant reduction in dementia risk among those following the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet. This diet blends Mediterranean and DASH principles, focusing on brain health through the consumption of leafy greens, berries, olives, whole grains, and nuts.
Researchers from the University of Hawaii at Mānoa and the University of Southern California emphasized that adopting a healthier diet, even in middle or older age, can yield substantial benefits in dementia prevention. The study revealed that individuals adhering more closely to the MIND diet had a 9% lower dementia risk, with a notable 13% reduction among Black, Latino, and white participants. Furthermore, those who improved their adherence over a decade experienced a 25% lower risk of dementia, underscoring the importance of dietary commitment over time.
Key components of the MIND diet include six or more servings of leafy greens weekly, nuts five times per week, and limited intake of red meat and fried foods. While the research noted associations, it does not definitively prove causation, prompting experts like Dr. Walter Willett to advocate for the benefits of a Mediterranean-style diet for diverse groups. Overall, the MIND diet not only enhances brain health but also aligns with principles that may protect against other chronic conditions. This comprehensive study advocates for increased dietary diversity, particularly in vegetable choices, to promote overall well-being.
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