MIND diet and foods for brain health
Explore how nutritious foods and healthy eating habits can support cognitive health
What we eat can influence many aspects of our health, including how we feel, think and function every day. While there's no single 'brain food' that guarantees better memory or concentration, eating a varied and well-balanced diet can help provide the nutrients our brain needs to work at its best.
Research has shown that certain eating patterns are associated with better overall health, including heart health and brain health. The MIND diet is one example of this, combining elements of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension) to prioritise nutrient-rich foods such as vegetables, berries, whole grains and healthy fats.
In this guide you can learn more about the MIND diet, and find out what the best foods for brain health are.
What is the MIND diet?
The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and was developed by researchers interested in how nutrition may support brain health.
Instead of a strict diet, it's more of a general eating habit that encourages:
- Veggies (especially leafy greens)
- Berries
- Nuts
- Whole grains
- Beans and pulses
- Fish
- Poultry
- Olive oil
It also recommends limiting foods such as:
- Butter and margarine
- Fried foods
- Pastries and sweets
- Highly-processed foods
- Large quantities of red meat
The MIND diet shares a lot of similarities with general ldiet and nutrition advice, focusing on introducing more nutrient-rich foods into your meals.
Why is nutrition important for brain health?
Your brain relies on a constant supply of nutrients and energy to carry out everyday functions such as thinking, learning, problem-solving and memory-storing. A balanced diet can help support:
- General wellbeing
- Heart health and circulation
- Energy levels
- Concentration and focus
- Healthy ageing
Lots of the foods recommended as part of the MIND diet contain nutrients such as omega-3 fatty acids, fibre, vitamins and antioxidants that form part of a healthy diet.
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Foods that support a brain-friendly diet
| Food type | Examples | How to incorporate it |
|---|---|---|
| Leafy greens | Kale, cabbage, spinach and lettuce | Add spinach to pasta dishes, incorporate salad as a side dish, add extra veggies to soups and stews, blend greens into a smoothie. |
| Berries | Blueberries, strawberries and blackberries | Add as a topping to porridge or yoghurt bowls, blend into smoothies or enjoy as a convenient snack. |
| Nuts and seeds | Walnuts, almonds, cashews, pumpkin seeds, sunflower seeds | Sprinkle over the top of cereal, porridge, yoghurt bowls or even salads for some added crunch. |
| Whole grains | Oats, wholemeal bread, brown rice, wholewheat pasta, quinoa | Try porridge or wholemeal toast for breakfast, swap rice/pasta for brown/wholewheat alternatives |
| Fish and healthy fats | Salmon, mackerel, sardines, olive oil, avocados, nuts, seeds | Try fish with a side salad dressed with avocado, oil and seeds for a healthy lunch. |
| Beans and pulses | Beans, lentils, chickpeas | Try adding to curries, soups, salads or in pasta sauces |
Brain health isn't just about diet
Although healthy eating is an important part of overall wellbeing, brain health is influenced by many factors. You might want to learn more about:
FAQs
No single food can guarantee better brain health, but a balanced diet that's rich in nutrients, vegetables, fruits, whole grains and healthy fats can help support your overall wellbeing, including your cognitive health.
Staying hydrated is important for overall health and wellbeing. Even mild dehydration can affect how you feel and can impact concentration and alertness.
Brain health is influenced by a range of factors, including physical health and lifestyle habits. Weight loss doesn't have direct correlation to improved cognitive health, but healthy habits such as a balanced and nutritious diet, regular activity and good-quality sleep can all help support your brain health.
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