"MIND" Your Diet for a Healthy Brain

Have you thought about what foods to eat for a healthy mind? Maybe you have heard that eating more vegetables and fruits is good for weight management and heart health, but did you know these foods also support your brain health? We may not always connect the choices on our plates with how they affect the various organs in our bodies, including our brain, but small changes can make a big difference. The foods you choose can help support your brain’s ability to think, learn, remember, and solve problems. Let's take a look at the MIND diet, an eating pattern supported by scientific research for improving brain health.

What is the MIND Diet?

The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) combines key parts of two well-known heart-healthy eating patterns: the Mediterranean diet and the DASH eating plan. These eating plans recommend choosing minimally processed foods, healthy fats, plentiful vegetables and fruits - while limiting sodium, saturated fat, and added sugars. In addition to these suggestions, the MIND diet emphasizes specific "superfoods" rich in nutrients to support our physical health. Unlike trendy diets or marketing ploys for expensive ingredients, the MIND diet is a flexible eating plan that encourages people to select the everyday foods that are the highest in nutrients within each food group. These include berries, leafy green vegetables, salmon, and barley, among many others, which are high in antioxidants and help reduce inflammation.

The Research

The MIND diet was initially developed and studied for its benefits in preventing cognitive decline (Norris et al., 2015). The researchers found that people who ate more specific plant foods, such as berries and leafy green vegetables, had a lower risk of decline. Since then, many researchers have continued to identify the benefits of the MIND diet. In a 2025 report, the Alzheimer's Association U.S. Study to Protect Brain Health Through Lifestyle Intervention to Reduce Risk (U.S. POINTER) confirmed these benefits and emphasized the importance of following the MIND diet for brain health. The U.S. News & World Report 2026 rankings also highlight the MIND diet as the top eating plan for brain health, 4^th for overall health, and easiest to implement, and praise its benefits for heart health and healthy aging.

Eating for Your MIND

The MIND diet is a flexible eating plan that emphasizes 10 key food groups to support brain health. Here are some simple ways to incorporate these foods into your daily routine:

• Leafy green vegetables: Add lettuce, spinach, or kale to a daily salad
• Other vegetables: Include a serving of vegetables in your lunch and dinner
• Nuts: Keep on hand for a quick, filling snack
• Berries: Enjoy fresh or frozen for a simple dessert
• Beans: Stretch your meat by mixing beans into dishes like chili or casseroles
• Whole grains: Choose oatmeal or bran cereal for a fiber-rich breakfast
• Seafood: Stock your pantry with canned tuna for an inexpensive option
• Poultry: Grill, roast, or slow-cook skinless chicken or turkey ahead of time for easy meals
• Olive oil: Use for roasting or sautéing vegetables
• Wine: Enjoy in moderation (one glass per day), if you drink

Additionally, the MIND diet suggests limiting portions of these foods for optimal brain health:

• Pastries and sweets
• Fried/fast foods
• Red meat
• Butter and stick margarine
• Cheese

Accompanying Lifestyle Habits for Brain Health

In addition to the MIND diet, the 2025 US POINTER study recommends regular moderate- to high-intensity physical activity (walking fast or riding a bike), social engagement (spending time with family and friends), cognitive challenge (games or activities that keep your brain sharp), and heart health monitoring (check with your healthcare provider for screenings) to maintain cognitive longevity.

Roasted Salmon Kale Salad with Mixed Berries

This roasted salmon kale salad recipe is a delicious MIND diet dish packed with brain-boosting foods. You could also grill the salmon for a simple summertime dinner. Additionally, add a whole grain, such as quinoa, farro, or brown rice, for heartiness.

When preparing this recipe, start with clean countertops and utensils. Wash hands with soap and water. Wash the whole, fresh produce under cold, running water by rinsing the kale, berries, and mint, and gently rubbing the lime and onion. Prewashed, packaged items do not require further washing.

Ingredients

• 1 bunch kale, stems removed, chopped
• 1 Tablespoon olive oil
• 3 Tablespoons lime juice, divided (from 2 limes)
• ¼ teaspoon salt, divided
• 2 Tablespoons stone-ground or Dijon mustard
• ¼ teaspoon ground black pepper
• Nonstick spray
• 24 ounces of salmon (six 4-ounce portions)
• 2 cups strawberries, chopped
• 1 cup blueberries, blackberries, and/or raspberries
• 1 Tablespoon balsamic vinegar
• 1½ Tablespoons finely chopped red onion
• ¼ cup fresh mint leaves, finely chopped

Directions

1. In a medium bowl, add the kale, olive oil, 1 tablespoon lime juice, and salt. Massage the kale for a few minutes until it begins to soften. Refrigerate.
2. In a small bowl, whisk 1 tablespoon lime juice, mustard, a pinch of salt, and black pepper.
3. Preheat the oven to 425 F. Lightly spray a baking sheet with non-stick spray or line with foil. Place salmon on baking sheet. Spoon the mustard-lime juice mixture evenly over the salmon. Rewash hands after handling raw fish.
4. Roast salmon for 12 minutes, until its internal temperature reaches 145 F on a food thermometer.
5. In a medium bowl, gently mix berries, remaining 1 tablespoon lime juice, balsamic vinegar, and red onion until combined. Fold in mint.
6. Serve salmon over kale and berry salad.

Recipe adapted from The Official MIND Diet

References

Baker, L. D., Espeland, M. A., Whitmer, R. A., Snyder, H. M., Leng, X., Lovato, L., Papp, K. V., Yu, M., Kivipelto, M., Alexander, A. S., Antkowiak, S., Cleveland, M., Day, C., Elbein, R., Farias, S. T., Felton, D., Garcia, K. R., Gitelman, D. R., Graef, S.,  Carrillo, M. C. Structured vs Self-Guided Multidomain Lifestyle Interventions for Global Cognitive Function: The US POINTER Randomized Clinical Trial. JAMA. Published online July 28, 2025.

Norris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Barnes, L. L., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet slows cognitive decline with aging. Alzheimer’s & Dementia (11), 9. P. 1015-1022.

U.S. News & World Report. (2026). Top Diets.