A dietary approach combining elements of the Mediterranean and Dash eating patterns could reduce the risk of developing Alzheimer's disease by up to 53 per cent, according to new findings.
The Mediterranean-Dash intervention for neurocognitive delay brings together two well-established dietary patterns known for their health benefits.
Studies have shown that following this brain-focused diet may slow cognitive decline and protect against dementia.
The approach emphasises consuming specific nutrients that support brain health, including those found in leafy greens, fish, nuts, berries and dark chocolate.
The Mind diet packs a generous amount of antioxidants present in fruits and vegetables
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The Mind diet incorporates fundamental principles from both Mediterranean and Dash eating patterns while placing particular emphasis on brain-protective nutrients.
These include flavonoids and polyphenols present in fruits, vegetables, tea and dark chocolate, as well as folate from leafy green vegetables and legumes.
The diet also prioritises N-3 polyunsaturated fatty acids found in oily fish, nuts and seeds.
Both parent diets focus on plant-based foods, low-fat dairy products and lean proteins such as fish and chicken, whilst limiting red and processed meats.
The Dash component specifically targets low-sodium foods and restricts added sugars and saturated fats to help reduce blood pressure.
Multiple studies have demonstrated the Mind diet's potential benefits for brain health.
Research involving 906 older adults revealed that those with higher Mind diet scores experienced slower cognitive decline over nearly five years of follow-up.
A post-mortem examination of 581 participants who had followed either the Mind diet or Mediterranean diet for at least ten years showed fewer amyloid plaques in their brains.
These plaques are considered a primary indicator of Alzheimer's disease, with leafy green consumption appearing to be the most significant dietary factor.
A systematic review examining 13 studies found consistent positive associations between Mind diet adherence and cognitive performance in older adults.
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Mind diet's potential benefits for brain health have been studied extensively
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Most existing research relies on observational studies and food frequency questionnaires, which carry inherent limitations regarding reliability and potential participant bias.
Only one randomised controlled trial has been conducted to date, which showed women following the Mind diet experienced modest improvements in memory and attention compared to a control group.
These methodological constraints mean definitive conclusions about causation remain elusive.
However, ongoing research in this field is expected to provide clearer insights into the diet's mechanisms and benefits, potentially establishing more concrete evidence for its role in preventing cognitive decline and dementia.
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