MIND Diet Slashes Dementia Risk by Up to 25%, New Research Reveals

Good news for those looking to keep their minds sharp as they age: a specific diet could be your brain’s best friend. New research unveiled at the NUTRITION 2025 conference in Orlando, Florida, highlights the MIND diet—a blend of the Mediterranean and DASH diets—as a powerful tool in slashing the risk of Alzheimer’s and other forms of dementia.

Standing for Mediterranean-DASH Intervention for Neurodegenerative Delay, the MIND diet isn’t just another food fad. It emphasizes brain-boosting eats like leafy greens, berries, nuts, and olive oil. According to the study from the American Society for Nutrition, those who stuck to this eating plan were significantly less likely to face cognitive decline. In fact, followers showed a 9% lower risk of dementia overall, with some groups—African American, Latino, and White participants—enjoying an even more impressive 13% reduction.

What’s the secret sauce? It’s all about nutrients. The MIND diet prioritizes foods rich in flavonoids, carotenoids, B vitamins, and omega-3 fatty acids, which are like fuel for your brain. At the same time, it nudges you to cut back on pastries, red meat, and fried foods. Researchers from the University of Hawaii, who analyzed data from nearly 93,000 adults over decades, found that the longer you follow this diet, the better the results. A decade of adherence translated to a whopping 25% lower risk compared to those who didn’t commit.

This isn’t just about numbers—it’s a reminder that what’s on your plate today can shape your tomorrow. As one researcher put it, it’s never too late to start eating for your brain. So, why not toss some berries into your next meal? Your future self might just thank you.