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A hybrid of the DASH and Mediterranean diets—appropriately called the MIND diet —that factors in the he latest research on cognition and nutrition may protect memory and thinking even better. Martha Clare Morris, ScD, of Rush University, and colleagues developed the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet score, which particularly focuses on the dietary components and servings linked to neuroprotection and dementia prevention. Many of these components are foods and nutrients we'll look at in depth in the next few chapters.

Similar to the Mediterranean and DASH regimens, MIND emphasizes natural plant-based foods and limited intakes of animal and high saturated-fat foods. Unlike those dietary patterns, it also specifies the consumption of berries and green leafy vegetables.
Other Differences


The MIND diet doesn't specify high fruit consumption other than berries. Blueberries are one of the more potent foods in terms of protecting the brain,researchers noted, and strawberries also have performed well in past studies of the effect of food on cognitive function.

MIND drops the DASH recommendation for high dairy consumption and calls for only weekly fish consumption, which is lower than recommended in the Mediterranean diet.

The MIND regimen also specifies some dietary don'ts, identifying five unhealthy groups to limit:
• Red meats
• Butter and stick margarine
• Cheese
• Pastries and sweets
• Fried or fast food
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