Summary: A large U.S. study finds that following the MIND diet—a dietary pattern emphasizing leafy greens, berries, nuts, whole grains, fish, and olive oil—is associated with a meaningful reduction in the risk of Alzheimer’s disease and related dementias. Analyzing dietary data from nearly 93,000 adults, researchers observed the clearest and most consistent protective effects among African American, Latino, and White participants.
Participants who improved their adherence to the MIND diet over approximately a decade experienced as much as a 25% lower risk of developing dementia, with benefits evident across age groups. Results were smaller or non-significant in Asian American and Native Hawaiian subgroups, suggesting differences in dietary patterns or baseline risk may influence outcomes. Overall, the study supports the idea that adopting a brain-healthy eating pattern can contribute to healthier cognitive aging.
Key findings
- MIND diet association: Higher baseline adherence to the MIND diet corresponded to a 9% lower risk of dementia overall.
- Dietary improvement matters: Participants who increased their MIND adherence over ten years had up to a 25% lower dementia risk compared with those whose adherence declined.
- Variation by race/ethnicity: The strongest and most consistent protective associations were seen among African American, Latino, and White participants; associations were weaker or not statistically significant for Asian Americans and Native Hawaiians.
The MIND diet combines elements of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet while placing particular emphasis on foods that have been linked to brain health: leafy green vegetables, berries, nuts, legumes, whole grains, fish, poultry, olive oil and moderate wine consumption. It also recommends limiting intake of red meats, butter and margarine, cheese, sweets, and fried or fast food.
Researchers compared the MIND diet with other generally healthy eating patterns and found that the MIND score showed a stronger and more consistent inverse relationship with dementia risk in this cohort. However, the strength and statistical significance of associations varied across racial and ethnic subgroups.
The analysis used data from the Multiethnic Cohort Study, which enrolled nearly 93,000 U.S. adults who reported their dietary habits beginning in the 1990s. Participants were aged 45 to 75 at baseline, and over 21,000 developed Alzheimer’s disease or related dementias during follow-up. The study assessed baseline diet and changes in diet over time, allowing investigators to examine both long-term adherence and improvement.
At baseline, higher MIND adherence correlated with a 9% lower overall dementia risk; in African American, Latino, and White participants the reduction was closer to 13%. Among Native Hawaiian and Asian American participants, baseline MIND adherence did not show a statistically significant protective effect. However, when participants across all groups improved their MIND adherence over a decade, the pooled benefit reached approximately 25% lower dementia risk compared with those whose adherence decreased.
Investigators note several possible explanations for the variation by race and ethnicity, including differences in typical dietary patterns, cultural food preferences, and baseline dementia incidence. For example, some populations may already consume foods that protect cognitive health in ways not fully captured by the MIND scoring system. Because this analysis is observational, the authors emphasize that randomized intervention studies would be needed to establish causality.
“Our findings support the potential for healthy dietary patterns in mid- to late-life—and improvements in diet over time—to help prevent Alzheimer’s disease and related dementias,” said Song-Yi Park, PhD, associate professor at the University of Hawaii at Manoa. “Importantly, the benefits of improving diet quality were seen across ages and many racial groups, indicating it is never too late to adopt a brain-healthy eating pattern.”
About this research and reporting
Author: Nancy Lamontagne
Source: American Society for Nutrition
Contact: Nancy Lamontagne – American Society for Nutrition
Image: Image credited to Neuroscience News
Original research presentation: Findings presented at NUTRITION 2025