Adopting a brain-healthy diet, even in middle or older age, may reduce the risk of developing dementia, according to new research. The study highlights the benefits of the MIND diet—a combination of the Mediterranean and DASH diets—on long-term brain health.
As the U.S. population ages and dementia cases rise, researchers are increasingly focused on prevention strategies. This study points to a simple but powerful intervention: diet.
The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, blends two well-known eating plans. It focuses on foods that support brain health, including leafy greens, berries, nuts, olive oil, and whole grains. These items are linked to better heart and brain function.
Researchers found that people who closely followed the MIND diet were significantly less likely to develop Alzheimer’s disease and other forms of dementia. This trend was stronger than that seen with other healthy diets. Importantly, people who improved their eating habits over time saw the biggest drop in risk.
The benefits appeared across a wide age range, showing it is never too early—or too late—to adopt healthier eating habits.
Stronger Protection for Some Groups
The study showed that people with high adherence to the MIND diet had a 12–13% lower risk of dementia compared to those with low adherence. This protective effect was most noticeable among African American, Latino, and White participants. It was less pronounced in Asian American and Native Hawaiian groups.
“Our findings confirm that a healthy diet, even later in life, can help prevent Alzheimer’s and related dementias,” said Dr. Song-Yi Park, associate professor at the University of Hawaii at Manoa. Park presented the results at NUTRITION 2025, the annual meeting of the American Society for Nutrition.
Based on Long-Term, Diverse Data
The research analyzed data from nearly 93,000 adults in the Multiethnic Cohort Study, which began in the 1990s. Participants were between 45 and 75 years old when they joined the study. Over the following years, more than 21,000 of them developed Alzheimer’s or related dementias.
Overall, higher MIND diet scores were linked to a 9% lower risk of dementia. For African American, Latino, and White participants, the reduction was closer to 13%. However, the same connection was not found for Native Hawaiian or Asian American participants.
Interestingly, those who improved their MIND diet score over a 10-year period had an even greater benefit—a 25% lower risk of dementia—compared to those whose diet quality declined.
Cultural Differences May Influence Results
The study also pointed to the importance of cultural and dietary diversity. While the MIND diet showed strong benefits overall, it may not fully reflect the healthy eating patterns common in some communities, particularly among Asian Americans.
“Some traditional diets may offer protection against dementia even if they don’t match the MIND scoring system,” said Dr. Unhee Lim of the University of Hawaii at Manoa, a co-author of the study. Researchers emphasized the need for future studies that take cultural food habits into account.
They also noted that the current findings come from observational data, which can show patterns but not direct cause and effect. Clinical trials would be needed to confirm the results.
Still, the study adds to growing evidence that what we eat can have a major impact on brain health—and that it’s never too late to start making changes.
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