Maybe your FYP is geared towards showing you the latest wellness trends (same) or perhaps you've just overheard a colleague chatting about the MIND diet – whatever the reason your curiosity has been piqued, we're happy to explain everything you need to know about this increasingly popular way of eating.
Following a wave of people talking about ultra-processed foods and how they can impact on health, the MIND diet (which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, FYI – more on that in a sec) has a rising number of fans.
Here's what you need to know about the MIND diet, the foods included in it and more, thanks to Sophie Medlin, Consultant Dietitian and Head of Nutritional Research at Heights, and Laura Southern, nutritional therapist at London Gynaecology.
What is the MIND diet?
"The MIND combines the well known Mediterranean diet with a lesser know diet called DASH which stands for 'Dietary Approach to Stop Hypertension' (AKA high blood pressure)," explains Medlin. "The foods included are shown to reduce brain inflammation and oxidative stress which causes cellular damage."
Southern adds that the MIND diet was "specifically designed to support brain health and reduce the risk of neurodegenerative diseases like Alzheimer's", thank to emphasising foods that are rich in 'brain-protective' elements, e.g. antioxidants, essential fats, and specific vitamins. "It also limits foods that may contribute to cognitive decline," the nutritionist explains.
Benefits of the MIND diet
Southern breaks down the core benefits of the MIND diet as follows:
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Reduced risk of Alzheimer’s disease
Studies suggest that following the MIND diet can lower the risk of Alzheimer’s by up to 53% in those who adhere strictly to it.
Improved cognitive function
The diet supports memory, focus, and mental clarity due to its emphasis on antioxidant-rich and anti-inflammatory foods.
Heart health
By combining elements of the Mediterranean and DASH diets, it also promotes cardiovascular health, which is closely tied to brain health.
Weight management
The focus on whole, nutrient-dense foods can help maintain a healthy weight. Again, a healthy weight is supportive for brain health.
Medlin adds that the MIND diet can also help to improve gut health (and that can help to boost your mental health – win-win!).
What foods are part of the MIND diet?
Luckily, there's a whole lot of deliciousness included in the MIND diet – you shouldn't be left feeling limited in terms of choice.
"The MIND diet emphasised the consumption of leafy greens, nuts and seeds, berries, whole grains, fish and olive oil while reducing the intake of processed foods, red meat, butter, sweets and fried foods," Medlin summarises. "It's essential to a healthy balanced diet with a focus on plants and whole foods."
Sharing a handy list, Southern details the following foods are ones to add to your shopping list if you're looking to give the MIND diet a try.
Leafy green vegetables: spinach, kale, cabbage, brassicas
"At least six servings per week, I recommend trying to get a source in daily," the nutritionist recommends.
Other vegetables
"Think brightly coloured veg and at least one serving per day," Southern notes. Load up on peppers, tomatoes, aubergines and more. You'll have had this one before but the phrase 'eat the rainbow' definitely still applies on the MIND diet.
Berries
Much like with the veggies, it's the brighter the better! Load up on raspberries, strawberries and blueberries, aiming for at least two servings a week.
Nuts
These should be raw and unsalted. You could try making little snack pots of walnuts, pecans, almonds, hazelnuts or brazil nuts, with a handful of berries.
Olive oil
Swap to olive oil as your primary cooking oil and as a drizzling oil. "Lots of studies have shown the benefit of a daily intake of extra virgin olive oil on cognitive health," Southern explains. Studies are still trying to nail down precisely how much olive oil is optimal though.
Whole grains
Oats, quinoa and brown rice all count. "Try to have three servings per day but vary the grains, so don't just have three servings of brown rice, or brown pasta – the variety is important," says Southern.
Fish
"Especially fatty fishlike salmon, mackerel, and sardines," says Southern, who advises at least one serving a week. "This is because of the DHA content which is supports brain health. Choose fish from SMASHT acronym: salmon, mackerel, anchovies, herring, sardines, trout."
Beans and legumes
Try to get in at least four servings per week, of different beans, chickpeas, peas and lentils.
Poultry
Chicken and turkey are great examples of this. "Aim for at least two servings per week," says Southern, who details that white meat more supportive than red meat.
Wine
In moderation, of course! Think one glass per day, if desired.
Are there any foods not allowed on the MIND diet?
The MIND diet doesn't ban any foods outright, but it does advise scaling back on dairy, red meats and fast food. Southern breaks it down as follows:
Butter and margarine
"Limit to less than 1 tablespoon per day and opt for olive oil instead," says Southern.
Cheese
In slightly devastating news, Southern says to try and limit cheese to one serving a week if you're following the MIND diet.
Fried or fast food
While it's hardly a surprise that eating a Burger King every night is not recommended, in more concrete number terms Southern says to go for "less than one serving [of fried or fast food] per week".
Pastries and sweets
Alas, Greggs won't like to hear this one but the advice is to limit pastries and sweets as much as possible on the MIND diet. Au revoir, croissants.
Red meat
Not off the table entirely, but try to have less than four servings per week, says Southern.
Can you eat eggs, Greek yoghurt and potatoes allowed on the MIND diet?
Heck yes, says Medlin. "Eggs, greek yoghurt and potatoes are great on the MIND diet! [But] we need to be aware of limiting fried foods – including fried potatoes and crisps – limiting red meat, sweets and cakes as well as processed food in general."
She adds that Greek yoghurt and eggs are "great sources of protein as well as brain healthy B vitamins" and that the former also contains iodine "which is essential for brain function and is a common deficiency as many people have moved away from dairy".
Jennifer Savin is Cosmopolitan UK's multiple award-winning Features Editor, who was crowned Digital Journalist of the Year for her work tackling the issues most important to young women. She regularly covers breaking news, cultural trends, health, the royals and more, using her esteemed connections to access the best experts along the way. She's grilled everyone from high-profile politicians to A-list celebrities, and has sensitively interviewed hundreds of people about their real life stories. In addition to this, Jennifer is widely known for her own undercover investigations and campaign work, which includes successfully petitioning the government for change around topics like abortion rights and image-based sexual abuse. Jennifer is also a published author, documentary consultant (helping to create BBC’s Deepfake Porn: Could You Be Next?) and a patron for Y.E.S. (a youth services charity). Alongside Cosmopolitan, Jennifer has written for The Times, Women’s Health, ELLE and numerous other publications, appeared on podcasts, and spoken on (and hosted) panels for the Women of the World Festival, the University of Manchester and more. In her spare time, Jennifer is a big fan of lipstick, leopard print and over-ordering at dinner. Follow Jennifer on Instagram, X or LinkedIn.
