MIND diet linked to better focus in children, lower dementia risk in adults
NEW YORK, June 4: A growing body of research suggests that the MIND diet — originally developed to help prevent cognitive decline in adults — may also support attention and cognitive development in children.
The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, blends the brain-boosting elements of the Mediterranean diet with the heart-healthy DASH (Dietary Approaches to Stop Hypertension) diet. It emphasizes leafy green vegetables, berries, whole grains, nuts, and fish, while limiting red meat, fried foods, cheese, and sweets.
In one new study presented at Nutrition 2023, researchers from the University of Illinois Urbana-Champaign found that preadolescents who adhered more closely to the MIND diet showed better performance on tests measuring attentional inhibition — the ability to stay focused and resist distractions. The study involved 85 children aged 7 to 11 who recorded their diets over seven days and completed cognitive tasks. Only the MIND diet, not the general Healthy Eating Index-2015 (HEI-2015), was positively associated with better attention.
'These findings suggest that the MIND diet may support cognitive development in children, which is crucial for academic success,' said lead researcher Shelby Keye, PhD. She noted that while prior studies have focused on the MIND diet's benefits for aging brains, its effects in younger populations are still largely unexplored. Researchers now plan to study its impact on even younger age groups, such as toddlers and preschoolers.
Meanwhile, a large long-term study involving nearly 93,000 middle-aged and older U.S. adults further reinforces the MIND diet's benefits. Conducted by the University of Hawaii at Mānoa and the University of Southern California, the study showed that participants who closely followed the MIND diet were significantly less likely to develop Alzheimer's disease or other types of dementia.
Presented at the annual meeting of the American Society for Nutrition, the findings stem from the Multiethnic Cohort Study, launched in the 1990s, which includes a diverse population of Japanese Americans, Native Hawaiians, Black Americans, Latinos, and whites. Among more than 21,000 individuals who developed dementia, those who adhered to the MIND diet from the outset had a 9% lower risk. Those who improved their adherence over a decade saw a 25% lower risk — benefits observed consistently across all age and ethnic groups.
Dr. Song-Yi Park, lead author of the adult study, emphasized that it's never too late to adopt healthier eating habits. 'Improving diet quality over time is important for reducing dementia risk,' she said.
One unique feature of the MIND diet is its emphasis on specific brain-protective foods, particularly berries. For example, consuming two or more servings of berries per week earns the highest score in MIND diet assessments due to their strong links with cognitive health.
How to follow the MIND diet
According to a 2015 study, these guidelines can help individuals achieve an optimal MIND diet score:
Leafy green vegetables (e.g., kale, spinach, broccoli, bok choy, mustard greens): at least six servings per weekn
Other vegetables: at least one serving per dayn
Whole grains: three or more servings per dayn
Nuts (e.g., almonds, walnuts, pistachios): five or more servings per weekn
Fish (non-fried): one or more servings per weekn
Red meat: less than one serving per weekn
Cheese: less than one serving per weekn
Fast food and fried items: less than once per weekn
Pastries and sweets: fewer than five servings per weekn
Dr. Park cautioned that, like all observational studies, the research demonstrates an association rather than direct causation. More intervention-based studies are needed to confirm these outcomes.
Experts unaffiliated with the studies, including Dr. Walter Willett of Harvard T.H. Chan School of Public Health and Dr. Yian Gu of Columbia University Irving Medical Center, noted that the MIND diet is supported by mounting evidence. Willett praised the study's quality and recommended consuming a variety of leafy greens, warning that excessive spinach intake can lead to kidney stones due to its high oxalate content. Gu added that the diet's flexibility and alignment with broader health goals — such as reducing heart disease and cancer risk — make it practical and sustainable.
Although more research is needed to confirm causality, current findings underscore the MIND diet's potential as a valuable, lifelong tool for promoting brain health — from childhood through old age.
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3 days ago
- Arab Times
MIND diet linked to better focus in children, lower dementia risk in adults
NEW YORK, June 4: A growing body of research suggests that the MIND diet — originally developed to help prevent cognitive decline in adults — may also support attention and cognitive development in children. The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, blends the brain-boosting elements of the Mediterranean diet with the heart-healthy DASH (Dietary Approaches to Stop Hypertension) diet. It emphasizes leafy green vegetables, berries, whole grains, nuts, and fish, while limiting red meat, fried foods, cheese, and sweets. In one new study presented at Nutrition 2023, researchers from the University of Illinois Urbana-Champaign found that preadolescents who adhered more closely to the MIND diet showed better performance on tests measuring attentional inhibition — the ability to stay focused and resist distractions. The study involved 85 children aged 7 to 11 who recorded their diets over seven days and completed cognitive tasks. Only the MIND diet, not the general Healthy Eating Index-2015 (HEI-2015), was positively associated with better attention. 'These findings suggest that the MIND diet may support cognitive development in children, which is crucial for academic success,' said lead researcher Shelby Keye, PhD. She noted that while prior studies have focused on the MIND diet's benefits for aging brains, its effects in younger populations are still largely unexplored. Researchers now plan to study its impact on even younger age groups, such as toddlers and preschoolers. Meanwhile, a large long-term study involving nearly 93,000 middle-aged and older U.S. adults further reinforces the MIND diet's benefits. Conducted by the University of Hawaii at Mānoa and the University of Southern California, the study showed that participants who closely followed the MIND diet were significantly less likely to develop Alzheimer's disease or other types of dementia. Presented at the annual meeting of the American Society for Nutrition, the findings stem from the Multiethnic Cohort Study, launched in the 1990s, which includes a diverse population of Japanese Americans, Native Hawaiians, Black Americans, Latinos, and whites. Among more than 21,000 individuals who developed dementia, those who adhered to the MIND diet from the outset had a 9% lower risk. Those who improved their adherence over a decade saw a 25% lower risk — benefits observed consistently across all age and ethnic groups. Dr. Song-Yi Park, lead author of the adult study, emphasized that it's never too late to adopt healthier eating habits. 'Improving diet quality over time is important for reducing dementia risk,' she said. One unique feature of the MIND diet is its emphasis on specific brain-protective foods, particularly berries. For example, consuming two or more servings of berries per week earns the highest score in MIND diet assessments due to their strong links with cognitive health. How to follow the MIND diet According to a 2015 study, these guidelines can help individuals achieve an optimal MIND diet score: Leafy green vegetables (e.g., kale, spinach, broccoli, bok choy, mustard greens): at least six servings per weekn Other vegetables: at least one serving per dayn Whole grains: three or more servings per dayn Nuts (e.g., almonds, walnuts, pistachios): five or more servings per weekn Fish (non-fried): one or more servings per weekn Red meat: less than one serving per weekn Cheese: less than one serving per weekn Fast food and fried items: less than once per weekn Pastries and sweets: fewer than five servings per weekn Dr. Park cautioned that, like all observational studies, the research demonstrates an association rather than direct causation. More intervention-based studies are needed to confirm these outcomes. Experts unaffiliated with the studies, including Dr. Walter Willett of Harvard T.H. Chan School of Public Health and Dr. Yian Gu of Columbia University Irving Medical Center, noted that the MIND diet is supported by mounting evidence. Willett praised the study's quality and recommended consuming a variety of leafy greens, warning that excessive spinach intake can lead to kidney stones due to its high oxalate content. Gu added that the diet's flexibility and alignment with broader health goals — such as reducing heart disease and cancer risk — make it practical and sustainable. Although more research is needed to confirm causality, current findings underscore the MIND diet's potential as a valuable, lifelong tool for promoting brain health — from childhood through old age.
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