New Study: Eating for Brain Health Pays Off at Any Age

A new large-scale study has found that following the MIND diet — a blend of the Mediterranean and DASH diets tailored for brain health — can significantly reduce the risk of developing dementia, including Alzheimer’s disease. The findings, presented at the annual meeting of the American Society for Nutrition, underscore the growing consensus among scientists that what we eat has profound implications for cognitive aging.

Researchers analyzed data from nearly 93,000 U.S. adults aged 45 to 75, collected over a 10-year span. The participants were part of the Multiethnic Cohort Study, which began in the 1990s and includes a racially and ethnically diverse population across Hawaii and California.

Those who most closely adhered to the MIND diet saw their risk of developing dementia reduced by approximately 9%. More strikingly, individuals who made significant improvements in following the diet over a decade experienced up to a 25% reduction in dementia risk — even if they began the diet later in life.

“This shows it’s never too late to start taking care of your brain through your diet,” said one of the study’s lead researchers. “Incremental changes in how we eat can pay off significantly in the long term, especially for brain health.”

What Is the MIND Diet?

The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, was developed to emphasize foods that benefit cognitive function and reduce age-related decline. It promotes: Green leafy vegetables (at least six servings a week);  Other vegetables; Berries (especially blueberries and strawberries); Nuts; Whole grains; Fish; Poultry; Beans; Olive oil as the primary oil; Wine (optional, in moderation).

At the same time, the diet advises minimizing intake of: Red meat; Butter and margarine; Cheese; Pastries and sweets; Fried or fast food.

The MIND diet is designed to reduce oxidative stress and inflammation in the brain, which are thought to contribute to neurodegeneration.

Diversity Matters

The study also emphasized racial and ethnic differences in how diet impacted brain health. The strongest protective effects were observed among White, Black, and Latino participants. The association was notably weaker among Asian Americans and Native Hawaiians, suggesting that cultural dietary patterns and genetics may influence outcomes and should be considered in public health strategies.

A Path Toward Prevention

Dementia currently affects more than 6 million Americans, with numbers expected to grow sharply as the population ages. Alzheimer’s disease — the most common form of dementia — has no known cure, making prevention and risk reduction crucial.

This study adds to a growing body of research linking lifestyle factors such as nutrition, exercise, and sleep to brain health. While genetics play a role, modifiable behaviors like diet are becoming increasingly recognized as powerful tools in delaying or even preventing cognitive decline.

Researchers caution that while the MIND diet is not a guaranteed safeguard against dementia, its adoption can contribute meaningfully to overall cognitive resilience.

“It’s not about perfection,” one expert noted. “Even moderate adherence to a brain-healthy diet can make a real difference”.