Age-related memory decline is not solely determined by genetics; it is profoundly shaped by lifestyle factors, with nutrition emerging as a central influence. Each daily food choice has the potential to either fuel or restrain key biochemical processes in the brain, including chronic inflammation and oxidative stress — two mechanisms strongly associated with cognitive aging.

MIND diet prevents memory loss in the elderly

According to data from the World Health Organization (WHO), more than 55 million people worldwide are currently living with dementia, and this number is projected to rise to 139 million by 2050. In Vietnam, the burden of dementia is also becoming increasingly evident as the country undergoes one of the fastest population-aging rates in the world.

Recognizing this powerful connection, scientists have devoted extensive effort to identifying an optimal nutritional model capable of safeguarding the brain. The result of that pursuit is the MIND diet. Rather than a short-term eating plan, it is a long-term nutritional strategy grounded in robust scientific evidence. It offers clear guidance on which food groups to prioritize and which to limit, with the goal of preserving neurons, maintaining cognitive function, and slowing age-related brain decline.

What is the MIND diet?

The MIND diet offers many benefits that contribute to protecting brain health

MIND stands for Mediterranean–DASH Intervention for Neurodegenerative Delay (an intervention based on the Mediterranean and DASH diets aimed at slowing neurodegeneration). It is a nutritional model that combines the core elements of these two diets, which have been shown to be among the most beneficial for human health:

–       Mediterranean Diet: Known for its benefits for heart health and overall health. A diet rich in unsaturated fats, vegetables, and fish.

–       Dietary Approaches to Stop Hypertension (DASH): Designed to control and lower blood pressure, focusing on reducing sodium and increasing beneficial minerals.

The MIND diet is more than just a combination, it is a health support plan by focusing on food groups that have been scientifically proven to have a positive impact on protecting brain health and slowing cognitive decline.

The benefits of the MIND diet are clinically proven

The MIND diet is not just a theoretical concept. Its effectiveness has been validated through large-scale clinical studies, delivering convincing results.

Research led by nutritional epidemiologist Martha Clare Morris and colleagues at Rush University has provided strong evidence. Published in the journal Alzheimer’s & Dementia, the study showed that people who closely follow the MIND diet may reduce their risk of Alzheimer’s disease by up to 53 percent compared with those with the lowest adherence. Notably, the group with high adherence also experienced a significantly slower rate of cognitive decline, equivalent to being 7.5 years younger in terms of cognitive function.

These remarkable benefits stem from the synergistic action of several biological mechanisms, with four key pathways playing central roles:

1.  Anti-inflammatory mechanism

Chronic low-level inflammation in the brain (neuroinflammation) is one of the main drivers of neurodegeneration and Alzheimer’s disease. The MIND diet is rich in natural anti-inflammatory compounds, including:

–       Omega-3 from fatty fish: Omega-3 fatty acids, especially DHA, are precursors to powerful anti-inflammatory molecules such as resolvin and protectin, which play a role in helping to regulate and resolve inflammatory reactions in brain tissue.

–       Polyphenols and Flavonoids from green leafy vegetables and berries: These compounds have the ability to inhibit the production of inflammatory cytokines, thereby reducing the inflammatory environment around nerve cells.

2. Antioxidant mechanisms and oxidative stress reduction

The brain is an organ that consumes a large amount of oxygen and is extremely sensitive to oxidative stress caused by free radicals. The MIND diet supplies a rich source of antioxidants, including:

–       Vitamin E from nuts and olive oil, a fat-soluble antioxidant that plays a key role in protecting neuronal cell membranes from lipid peroxidation.

–       Lutein and beta-carotene from leafy green vegetables which help neutralize free radicals and protect brain cells from premature aging.

–       Anthocyanins from berries which have the ability to cross the blood-brain barrier and exert direct antioxidant effects within the brain.

3. Mechanisms that limit the formation of toxic protein plaques

The buildup of beta-amyloid protein plaques is a hallmark of Alzheimer’s disease. Some studies suggest that compounds in the MIND diet may interfere with this process. Specifically, polyphenols, especially oleocanthal in extra virgin olive oil, have been shown to promote the clearance and prevent the aggregation of beta-amyloid proteins, slowing the formation of harmful plaques in the brain.

4. Mechanism of protection of cerebrovascular health

A healthy vascular system is a prerequisite for a healthy brain. Inspired by the DASH and Mediterranean diets, the MIND diet is great for heart health. Limiting saturated fat, trans fat, and sodium, while increasing monounsaturated fat (from olive oil) helps:

–       Maintains the elasticity of blood vessels, ensuring adequate oxygen and nutrient supply to the brain.

–       Reduces the risk of stroke and small blood vessel damage. These are factors that contribute to vascular cognitive decline.

What to eat on the MIND diet?

Based on the scientific principles discussed above, the MIND diet provides specific and easy-to-apply guidance, focusing on prioritizing 10 food groups known to protect the brain.

1. Dark leafy greens (Recommendation: ≥6 servings/week)

Dark leafy greens are rich in folate, vitamin K, and lutein, which support brain health

Vegetables such as spinach, kale, and lettuce are core components of the MIND diet. They supply key neuroprotective nutrients including folate, vitamin K, lutein, and beta-carotene. Scientifically, folate plays a role in homocysteine metabolism—an amino acid that, when elevated, can damage cerebral blood vessels. Meanwhile, vitamin K contributes to the synthesis of sphingolipids, essential fats within neuronal cell membranes.

2. Other vegetables (Recommendation: ≥1 serving/day)

Consuming a variety of vegetables such as carrots, bell peppers, and broccoli ensures a broad spectrum of antioxidants and vitamins. This diversity creates a synergistic effect that helps protect cells from oxidative damage.

3. Berries (Recommendation: ≥2 servings/week)

Strawberries, blueberries, and raspberries are emphasized in the MIND diet due to their high anthocyanin content. This compound can cross the blood-brain barrier, enhance signaling between neurons, and promote brain plasticity.

4. Nuts (Recommendation: ≥5 servings/week)

Nuts such as almonds and walnuts are recommended regularly. They provide vitamin E, a fat-soluble antioxidant that protects neuronal membranes from free-radical-induced lipid peroxidation.

5. Olive oil (Recommendation: Use as primary cooking oil)

Extra-virgin olive oil should be used as the main source of cooking fat. It provides heart-healthy monounsaturated fats and contains polyphenols with anti-inflammatory properties that contribute to brain protection.

6. Whole grains (Recommendation: ≥3 servings/day)

Whole-grain foods like oats, brown rice, and whole-grain bread supply a steady release of glucose – the brain’s primary energy source and are rich in B-vitamins essential for neurotransmission and cellular function.

7. Fatty fish (Recommendation: ≥1 serving/week)

Fatty fish such as salmon, mackerel, and sardines are major sources of omega-3 fatty acids, particularly DHA. DHA is a structural component of the brain, abundant in gray matter, and crucial for maintaining neuronal membrane fluidity and signal transmission.

8. Legumes (Recommendation: ≥4 servings/wee)

Lentils, chickpeas, and black beans are excellent sources of plant-based protein, fiber, and B-vitamins. Their fiber content helps stabilize blood glucose levels, preventing spikes that may harm brain health.

9. Poultry (Recommendation: ≥2 servings/week)

Chicken or duck (preferably lean cuts, skin removed) provides protein with lower saturated fat content than red meat, aligning with cardiovascular and cerebrovascular health principles of the MIND diet.

10. Wine (Maximum 1 glass/day; only for individuals without contraindications)

Wine is optional and not recommended for non-drinkers to start consuming. Any benefits observed are linked to moderate intake due to resveratrol content.

In reality, preparing balanced meals that fully meet these dietary principles may be challenging for older adults, especially those with reduced appetite, chewing and swallowing difficulties, or decreased absorption. To address these nutritional gaps, medical nutrition solutions have been developed.

Nutricare Gold, developed by Nutricare in collaboration with the Nutricare Medical Nutrition Institute – USA (NMNI-USA), provides essential nutrients emphasized in the MIND diet that support cognitive function in older adults. Beyond supplying energy and high-quality protein, it features:

–  Omega-3, 6, and 9 fatty acids (including DHA), supporting neuronal membrane integrity and brain function.

–  B-vitamins (B1, B6, B12) essential for energy metabolism and neurotransmitter synthesis.

–  Vitamin E and selenium as potent antioxidants protecting brain cells from oxidative stress.

With its easily absorbed formulation, Nutricare Gold serves as a scientifically designed nutritional solution, helping older adults maintain cognitive function—especially during periods of poor intake or when daily meals do not meet nutritional needs.

What to avoid on the MIND diet?

Alongside prioritizing brain-supporting foods, the MIND diet also identifies five food groups that should be limited to minimize inflammation, oxidative stress, and vascular damage – factors associated with neurodegeneration.

1. Red meat (Recommendation: <4 servings/week)

Recommended <4 servings/week of red meat in the MIND diet

Red meats such as beef, pork, and lamb should be consumed in reasonable frequency and portions to ensure nutritional balance and reduce the risk of adverse health effects, because red meats contain high levels of saturated fat. Consuming a lot of saturated fat is associated with increased LDL cholesterol levels, indirectly promoting atherosclerosis. This condition not only affects the heart but also reduces blood flow to the brain, increasing the risk of cerebrovascular damage and cognitive decline..

2. Butter and stick margarine (Recommendation: <1 tbsp/day)

This group should be strictly limited because it contains a lot of saturated fat and especially trans fat in many types of margarine sticks. Trans fat is considered a harmful fat because it increases LDL cholesterol and reduces HDL cholesterol. At the same time, these saturated fats also strongly promote systemic inflammatory reactions and cause endothelial dysfunction, damaging the inner lining of blood vessels.

3. Cheese (Recommendation: <1 serving/week)

Although cheese is a good source of calcium and protein, most cheeses (especially hard, aged cheeses) are high in saturated fat and sodium. Therefore, as part of the MIND diet, cheese consumption should be kept to a minimum in favor of healthier fat sources and heart health.

4. Pastries and sweets (Recommendation: <5 servings/week)

This group includes cookies, cakes, candies, and sugary desserts. Their negative impact on the brain comes from their high content of refined sugars and starchy carbohydrates. Consuming these foods causes sudden spikes in blood sugar, which over time can lead to insulin resistance, which is considered one of the risk factors for Alzheimer’s disease. Furthermore, high blood sugar levels promote the formation of advanced glycation end products (AGEs). AGEs are harmful compounds that cause oxidative stress and inflammation, which can damage proteins and lipids in the brain, promoting neurodegeneration.

5. Fried and fast foods (Recommendation: <1 serving/week)

This is the food group that needs to be strictly limited. Fast food and fried foods often combine many negative factors: high saturated and trans fat content, high sodium, and empty calories. The frying process at high temperatures also creates inflammatory compounds and harmful AGEs. Regular consumption of this food group is directly linked to increased systemic inflammation and poor vascular health.

Conclusion

This is the food group that needs to be strictly limited. Fast food and fried foods often combine many negative factors: high saturated and trans fat content, high sodium, and empty calories. The frying process at high temperatures also creates inflammatory compounds and harmful AGEs. Regular consumption of this food group is directly linked to increased systemic inflammation and poor vascular health.

Implementing this model does not require drastic restrictions; rather, it encourages intentional food choices where each meal supports cognitive longevity, mental sharpness, and reduced dementia risk over time.