The MIND Diet for Cognitive Health

Finding it hard to focus on simple task these days?

If you said yes then you are not alone. There is research showing the influence of dietary changes to improve cognitive health, whether this is related to reducing risk for Alzheimer’s, dementia, mood disorders or combating the normal cognitive decline as we age.

The two main areas of research have been focused on inflammation and the gut-brain axis or for better terms the gut microbiota. Although more research is still needed the underlying theme is following an anti-inflammatory diet.

The MIND diet is an emerging diet that is a blend of the popular anti-inflammatory Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. There are differentiating points within the MIND diet and specific recommendations are listed below.

Foods to Prioritize


  • Frequency daily: 2 or more servings per day.
  • Minimum of 1 serving leafy greens per day.


  • Frequency weekly: 2 or more servings per week.
  • Blueberries have been shown to be most beneficial (high levels of the antioxidant anthocyanins).

Whole grains

  • Frequency daily: 3 or more servings per day.
  • Focus on minimally processed grains.


  • Frequency weekly: 5 or more servings per week.
  • Studies emphasizing walnuts containing vitamin E, several different antioxidants from polyphenols and omega 3 from alpha-linolenic acid.


  • Frequency weekly: 4 servings per week.


  • Frequency weekly: 1 or more serving per week.
  • Focus on high omega 3 sources – salmon, mackerel, herring, or sardines.


  • Frequency weekly: 2 or more servings per week.
  • Skinless cuts of chicken or turkey.

Foods to limit:

  • Butter/Margarine
  • Cheese
  • Red meat
  • Fried food
  • Sweets

Curious to learn more about the MIND Diet? Reach out to our team of Registered Dietitians to help you create a diet to your personal needs.

By Allie Coulter, RD, CD, PRO Medical Registered Dietitian

Looking for more support with your personal nutrition needs? Schedule 1:1 with a dietitian at PRO Medical.

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