The four foods that can help preserve memory and make your brain more than a decade younger

The Mind diet could stave off thinking and memory problems - here are the best components

Grok
Adam Chapman

By Adam Chapman


Published: 18/09/2024

- 22:00

The Mind diet could stave off thinking and memory problems, new research suggests. Here's a closer look at the four best components

Following the Mind diet – which is rich in leafy vegetables, berries, nuts and beans – could stave off thinking and memory problems, according to new research.

Experts said it was “critical” to find changes that people could make to help prevent conditions such as dementia.

The Mind diet (known as the Mediterranean-Dash Diet Intervention for Neurodegenerative Delay) was created by experts from the Harvard Chan School of Public Health in the US.

It recommends specific “brain-healthy” foods that people should eat. Here's a closer look at the five best dietary components.

Leafy green vegetables 

Several studies have found that eating leafy green vegetables may help preserve memory and thinking skills as people age.

A study of 960 older adults found that those who ate the most leafy greens had a slower rate of cognitive decline, equivalent to being 11 years younger.

"The association is quite strong," says study author Martha Clare Morris, a professor of nutrition science at Rush Medical College in Chicago.

The study, published in the journal Neurology also found that the nutrients and bioactives in leafy greens, such as vitamin K, lutein, β-carotene, nitrate, folate, and kaempferol, may be responsible for the effect.

In another study, published last year in Neurology, researchers explored whether certain dietary habits may lower the risk of Alzheimer's.

The researchers analysed data on 581 people from the Rush Memory and Aging Project cohort, a prospective study of older adults who agreed to undergo annual evaluations and to donate their brain at death. Participants reported on their dietary habits and completed annual food questionnaires.

The researchers found that people who regularly followed plant-based diets had lower amounts of beta-amyloid buildup in their brains, a marker for Alzheimer's. Among this group, people with the highest intake of green leafy vegetables — seven or more weekly servings — had less buildup than those who ate only one or two servings a week.

Nuts

Multiple studies have found that eating nuts may improve memory and brain health.

One study, published in Clinical Nutrition, found that eating nuts daily increased blood flow to the brain, particularly in the prefrontal cortex, frontal lobe, and left frontal lobe.

Increasing blood flow to the brain can help improve memory by delivering nutrients and encouraging new brain cell growth.

Another study, published in The American Journal of Clinical Nutrition, found that higher nut consumption was associated with better cognitive function, including memory, speed, and flexibility.

It is thought that almonds promote the production of neurotransmitters that improve communication between brain cells.


Nuts are also a good source of essential fats, proteins, vitamins, minerals, fibre, and trace elements. The nutrients in nuts may work together to have a beneficial effect on the brain.

Berries 

Numerous studies suggest eating berries can help improve memory and brain function.

A study, published in the American Journal of Clinical Nutrition, found that eating a handful of wild blueberries daily can improve memory, brain cognition, and reaction time.

Another study found that eating blueberries increased blood flow to key areas of the brain and improved attention and memory

Research has also found that eating strawberries and blueberries for several months improves memory in seniors compared to those who ate a placebo.

Berries are high in antioxidants that can protect the brain from oxidative damage, which can lead to memory-impairing dementia and premature ageing.

Beans 

Beans have been shown to have brain-boosting effects in several studies.

One study, published in the Journal of Nutrition, found that women who ate beans high in iron twice a day for 18 weeks had improved memory and attention span.

Another study, published in Scientific Reports, has shown that in older people, a diet supplemented with cocoa flavanols– naturally occurring compounds found in cocoa beans – may improve performance on a specific memory task.

Beans are thought to benefit in the following ways:

  • Fiber: Beans are high in fibre, which helps ensure a steady supply of glucose to the brain
  • Folate: Beans are high in folate, a B vitamin that helps boost memory
  • Antioxidants: Beans contain antioxidants that can help protect against age-related cognitive decline
  • Protein: Beans are high in protein, which helps power the brain
  • B vitamins: B vitamins help your cells produce energy and communicate with each other, which is important for brain and nervous system function
  • Complex carbohydrates: Beans are a complex carbohydrate, which provides a slow, sustained supply of glucose to the brain

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