Your diet can play a significant role in prolonging your life. By making important adjustments in your eating habits and being aware of the right foods to include in your grocery list, you can enhance your longevity. An excellent example of this is the MIND Diet, which focuses on maintaining a healthy, strong, and youthful brain. Eat This, Not That! had a conversation with brain health nutrition expert Maggie Moon, MS, RD, who is also a best-selling author of The MIND Diet (Simon & Schuster). She reveals five key MIND Diet foods that can contribute to a longer life.
Discover more about the MIND Diet and the five foods associated with it that have the potential to increase your lifespan. Additionally, make sure to read about the 6 ‘Power Foods’ that aided a woman in losing 100 pounds after you finish this article.
How did the MIND Diet come to be?
If you’re curious about the origins of the MIND Diet, Moon explains that it is rooted in scientific research. She mentions, “Research studies showed that the Mediterranean and DASH diets had benefits in preventing cognitive decline, even though that wasn’t their primary focus. Other studies indicated that particular foods like leafy greens and berries were also beneficial.” Moon elaborates, “Before the MIND Diet was developed and first published towards the end of 2015, there was a collection of supportive evidence pointing in the right direction, but no specific dietary plan dedicated to brain health.”
The MIND Diet blossomed out of two “heart-healthy diets,” and was then maximized to boost brain health based on evidence-backed nutrients and foods that ward off cognitive decline and dementia, Moon tells us.
What is the MIND Diet all about?
Essentially, this diet supplies your brain nourishment so it’s protected against inflammation and oxidative stress that can be incredibly damaging—especially as you grow older.
“Early research on the MIND Diet found that it had the potential to slow brain aging by up to 7.5 years,” Moon says. “A new study adds to this line of thought. It found that people with higher MIND Diet scores—meaning they followed most of the recommendations—were indeed biologically aging at a slower pace overall.”
The majority of the MIND Diet focuses on plant-based foods such as fresh veggies (like leafy greens), beans, whole grains, berries, olive oil, and nuts. Small portions of seafood and poultry are included as well. “You won’t be eating as much fried food, butter, cheese, meat, or pastries and sweets,” Moon adds. “These foods aren’t eliminated—they’re just limited—so many people find the MIND Diet less restrictive and easier to stick to.”
The top five MIND Diet foods that can help you live longer:
1. Leafy Greens
Leafy greens are excellent sources of vitamin E, folate, flavonoids, and carotenoids, all of which are linked to decreasing the risk of cognitive decline and dementia. “In large U.S.-based studies, the greatest protection came from leafy green vegetables,” Moon explains. “Find ways to add leafy greens to your meals every day. In my house, we buy pre-washed baby greens in bulk and add them to just about everything—with scrambled eggs, in soups and smoothies, and even under the occasional takeout meal.”
2. Vegetables
According to Moon, you should incorporate a minimum of one extra veggie into your snacks and meals every day. “Look for variety here, maybe some red tomatoes or orange (or purple!) carrots for extra carotenoids—a class of brain-supportive antioxidants,” she encourages.
3. Berries
Update your shopping list with blueberries, strawberries, raspberries, and even blackberries! “Berries are one of our most polyphenol-rich foods that go a long way to keep our inflammatory index down, which is important for brain health since the brain is particularly susceptible to oxidative stress,” Moon tells us. “The MIND Diet includes berries at least twice a week. When they’re out of season or you’re just worried about them going bad, I like to recommend frozen.”
4. Nuts
Nuts provide your body with healthy fats, which preserve the health of your blood-brain barrier and brain cells. “The brain is 60% fat, and it prefers unsaturated fats like those found in nuts to keep it running on rails,” Moon points out. “Nuts also provide antioxidant vitamin E, plant protein, and B vitamins important for neurotransmitter synthesis.”
5. Seafood
Last but not least, one of the best MIND Diet foods to help you live longer is seafood. Moon recommends opting for sustainable seafood that’s “lower on the food chain,” such as striped bass, arctic char, anchovies, flounder, or seaweed. “Fish provides valuable protein and brain-healthy B vitamins as well as omega-3s, the brain’s preferred form of fats for optimal function,” says Moon.
Frequently Asked Questions (FAQs)
What is the MIND diet?
The MIND diet is a combination of the Mediterranean Diet and the DASH diet, focusing on foods that are beneficial for brain health. It emphasizes consuming green leafy vegetables, whole grains, nuts, berries, fish, poultry, olive oil, and wine in moderation while limiting red meat, butter, cheese, pastries, and fried or fast food.
How can the MIND diet help you live longer?
1. Rich in Antioxidants:
Many of the foods in the MIND diet are high in antioxidants, which help reduce inflammation and oxidative stress in the body. This can lower the risk of chronic diseases and contribute to a longer, healthier life.
2. Heart Health Benefits:
The MIND diet includes foods like fish and olive oil that are known to promote heart health. By improving cardiovascular function and reducing the risk of heart disease, this diet can increase longevity.
3. Brain-Boosting Nutrients:
Key components of the MIND diet, such as leafy greens, berries, and nuts, are rich in nutrients that support cognitive function and brain health. By nourishing your brain, you may reduce the risk of cognitive decline and enhance overall quality of life.
What are some MIND diet foods that can help me live longer?
1. Berries:
Blueberries, strawberries, and other berries are packed with antioxidants and anti-inflammatory compounds that support brain health and overall well-being. Include a variety of berries in your diet for maximum benefits.
2. Leafy Greens:
Spinach, kale, and other leafy greens are rich in vitamins, minerals, and phytonutrients that promote brain function and reduce the risk of chronic diseases. Incorporate a mix of leafy greens into your meals regularly.
3. Nuts:
Walnuts, almonds, and other nuts are excellent sources of healthy fats, fiber, and antioxidants. They can help lower cholesterol levels and protect against heart disease, contributing to a longer, healthier life.
4. Whole Grains:
Foods like quinoa, brown rice, and oatmeal are high in fiber, vitamins, and minerals that support heart health and digestion. By choosing whole grains over refined grains, you can improve your overall well-being and longevity.
5. Fish:
Fatty fish like salmon, mackerel, and trout are rich in omega-3 fatty acids, which are essential for brain health and heart function. Including fish in your diet regularly can help reduce inflammation and lower the risk of chronic diseases, prolonging your life.
