A comprehensive dietary review identified specific foods and dietary patterns that may help prevent cognitive decline and protect brain health, with the MIND and Mediterranean diets leading the recommendations.
The review, published in U.S. News & World Report, ranked the MIND diet highest among brain-healthy eating patterns, scoring 4.7 out of 5 points, followed closely by the Mediterranean diet at 4.6 points.
"Eating a balanced diet rich in specific nutrients can preserve memory and improve concentration while preventing cognitive decline and potentially reducing the risk of conditions like Alzheimer's disease and dementia," the review authors stated.
Key findings emphasized the importance of antioxidant-rich fruits and vegetables, particularly blueberries, which contained compounds that delayed brain aging. The review specifically highlighted anthocyanins, found in blueberries, for their anti-inflammatory and antioxidant properties.
Leafy greens emerged as crucial brain-protective foods, with spinach, kale, and lettuce varieties containing folate that helped reduce homocysteine levels, an amino acid linked to increased Alzheimer's risk.
The review also stressed the significance of healthy fats, particularly omega-3 fatty acids found in fatty fish like salmon and sardines, for supporting memory and mood while potentially slowing age-related cognitive decline.
Whole grains received special attention for providing steady glucose supply to the brain, while the review warned against ultraprocessed foods and sugar-sweetened beverages, linking them to increased dementia risk and depression.
Beyond the top-ranked MIND and Mediterranean diets, other recommended eating patterns included the flexitarian diet (3.9 points), DASH diet (3.8 points), and Dr. Weil's Anti-Inflammatory Diet (3.6 points).
The review addressed beverage choices, noting that coffee and tea consumption had been associated with reduced risk of neurologic diseases, including Alzheimer's and Parkinson's disease.
Regular nut consumption showed promise among older adults, with research indicating that individuals over 55 years who regularly ate nuts faced lower risks of cognitive decline.
The comprehensive review emphasized overall dietary patterns rather than individual foods, suggesting that a combination of proper nutrition choices provided the best protection for long-term brain health.