There are countless ways to look after your brain health. From crosswords, to playing memory games to focusing on what you eat. In fact, more and more research is showing that certain foods can help keep your mind sharp. One eating pattern that’s known for supporting brain health is the MIND diet.

Short for Mediterranean-DASH Intervention for Neurodegenerative Delay, the MIND diet blends the best parts of the Mediterranean and DASH diets, both known for supporting heart health. But the MIND diet goes a step further by focusing on brain-friendly foods that may be associated with lower risk of cognitive impairment in older adults.

Benefits of the MIND diet

It is empowering to learn just how powerful our eating habits can be in supporting our brain health. Adopting the MIND diet can potentially lead to less buildup of harmful plaques and tangles in the brain, which are linked to Alzheimer’s disease.

Additionally, adults who followed this antioxidant-rich diet in a study, had a lower risk of developing cognitive problems, while also performing better on cognitive tests over time. These results are encouraging and show that it’s never too early, or too late, to start eating in a way that supports your brain!

What to eat more of

The MIND diet encourages eating a variety of colorful, nutrient-rich foods that help protect the brain from inflammation and aging. Some highlighted foods to add to your diet include:

• leafy green vegetablesL- aim for at least six servings a week
• Other vegetables- the more variety, the better
• Berries- packed with antioxidants
• Nuts- provide healthy fats and vitamin E
• Whole grains- such as brown rice, oats, and quinoa
• Fish- especially oily fish like salmon or sardines, ideally twice a week
• Beans- full of fibre and plant-based protein
• Poultry- a great source of lean protein
• Olive oil- rich in anti-inflammatory compounds
• A glass of red wine now and then (if it fits your lifestyle)

What to limit

The MIND diet suggests limiting these foods in frequency and portions:

• Red and processed meats
• Butter and margarine
• Cheese
• Fried foods and fast food
• Pastries and sweets

These foods can contribute to inflammation and are best enjoyed occasionally.

Practical tips

Here are some ideas of meals and snacks that you can easily incorporate into your day while following the MIND Diet.

Breakfast:

• Oatmeal with berries and walnuts
• Smoothie with berries and spinach
• Avocado toast on whole grain bread
• Vegetable omelet with oliveoil

Lunch:

• Quinoa salad with chickpeas and leafy greens
• Tuna or salmon salad wrap with arugula or kale
• Lentil soup with whole grain bread
• Grilled chicken and farro bowl with roasted veggies

Dinner:

• Grilled salmon with roasted brussels sprouts and brown rice
• Stuffed bell peppers with quinoa and black beans
• Baked chicken with sweet potato and sauteed greens
• Whole wheat pasta with sauteed shrimp, spinach, garlic and olive oil

Snacks:

• A handful of mixed nuts (almonds, walnuts, pistachios)
• Apple slices with almond butter
• Hummus with raw veggies (carrots, bell peppers, cucumber)
• Greek yogurt with blueberries and chia seeds
• Whole grain toast with avocado or smashed beans

One step at a time

You don’t need to overhaul your entire diet overnight. Even those who followed the diet moderately saw benefits in their brain health.

“Small, consistent changes, like adding a serving of greens to dinner or swapping butter for olive oil, can make a big difference over time. And the sooner you start, the more your brain will thank you down the road” - Ashlen Leonard, Registered Dietitian at TELUS Health Care Centres.