DIET and nutrition

Several studies have show the brain longevity benefits of the Mediterranean diet.  In a study of people 65 or older, the Mediterranean diet was associated with lowered rates of MCI (Mild Cognitive Impairment), and those with MCI were 48% less likely to progress to dementia.

In addition to adhering to a Mediterranean style diet, you may need to consider supplementation to ensure proper consumption of the necessary vitamins, minerals, and other nutrients necessary for brain health.  

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Fact:

Between 1963 and 2000, the vitamin C content in spinach dropped by 45%.  Since 1975, the calcium in broccoli has fallen by 50%, and the iron in watercress has fallen by 90%. 

The MIND diet is a combination of the Mediterranean diet and the DASH diet with a focus on brain health.  Additional information can be found below.

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What is the Mediterranean diet?

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There's no single definition of the Mediterranean diet, but there is a general pattern of eating which is consistent with Mediterranean regions including:

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• High intake of vegetables, fruits, beans, nuts, seeds and unrefined grains

• High intake of extra virgin olive oil

• Moderate intake of fish

• Moderate intake of dairy

• Moderate intake of meat, poultry and eggs

• Moderate wine intake with meals

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Studies:

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Mediterranean diet and risk for Alzheimer's disease

Neuroprotective diets are associated with better cognitive function: the Health and Retirement Study

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The MIND Diet: A Detailed Guide for Beginners

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