A recent study presented at NUTRITION 2025, the annual meeting of the American Society for Nutrition, suggests that following the MIND diet may lower the risk of developing dementia and Alzheimer’s disease, even when adopted later in life. The research analyzed dietary data from nearly 93,000 adults aged 45 to 75 across five racial and ethnic groups, including African American, Latino, white, Native Hawaiian, and Asian American participants.
The MIND diet, developed in 2015 by researchers at Rush University Medical Center, combines elements of the Mediterranean and DASH diets and emphasizes foods believed to support brain health. Study lead author Dr. Song-Yi Park from the University of Hawaii Cancer Center explained that the diet includes ten brain-healthy and five brain-unhealthy food groups. Researchers used participants’ food frequency questionnaires collected at the start of the study and again ten years later to score adherence to the diet.
Results showed that participants with the highest adherence to the MIND diet had a 9% lower risk of developing dementia. This protective effect was stronger—around 13%—among those identifying as white, Latino, or African American. Additionally, those who improved their adherence to the MIND diet over the decade saw a 25% reduction in dementia risk compared to those whose diet quality declined.
Dr. Park emphasized that healthy dietary patterns, even when adopted in mid to late life, can help prevent Alzheimer’s and related dementias. “It is never too late to adopt a healthy diet to prevent dementia,” she said. She also noted the importance of addressing modifiable risk factors, given the rising burden of dementia and limited treatment options.
However, some experts urge caution. Dr. Clifford Segil, a neurologist in California who was not involved in the study, said while foods like leafy greens, berries, nuts, and olive oil are clearly good for heart health, their impact on brain health is less certain. He pointed out that although healthy eating can reduce risks for diabetes, high cholesterol, and heart attacks, evidence linking diet directly to preventing dementia is still unclear. Dr. Segil called for more research to see if the MIND diet affects measurable health markers such as blood pressure or cholesterol levels.
For those interested in trying the MIND diet, registered dietitian Monique Richard recommends consulting a nutrition professional to tailor the diet to individual needs, preferences, and cultural backgrounds. She suggests incorporating nutrient-dense foods like berries, leafy greens, nuts, beans, whole grains, fatty fish, and olive oil into daily meals. Richard also encourages people to consider practical questions about how they shop, prepare, and access these foods.
While the MIND diet offers promising potential for reducing dementia risk, experts agree that diet is only one part of a broader approach to brain health.
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