Mediterranean and MIND Diets Linked to Lower Dementia Risk, Study Finds

A large UK Biobank study followed over 131,000 adults (average age 56) for around 13.5 years. It found that several healthy eating patterns—including the Mediterranean, MIND, Recommended Food Score, and Alternative Healthy Eating Index—were linked to a significantly lower risk of dementia. Participants who followed these diets most closely saw up to a 30% reduction in dementia risk compared to the lowest adherence group

The Mediterranean diet, rich in olive oil, fish, fruits, vegetables, nuts, and whole grains, and low in red meat and processed foods, showed strong protective effects—even after accounting for genetics and other lifestyle factors .

The MIND diet—a hybrid of Mediterranean and DASH—was especially beneficial for women and older adults. It emphasizes leafy greens, berries, nuts, legumes, whole grains, fish, poultry, olive oil, and limited red meat, butter, cheese, fried foods, and pastries Verywell Health+4India Today+4CTVNews+4. Research suggests women following the MIND diet had up to a 6% lower risk of cognitive impairment; for Black participants, the impact was also stronger thesun.ie+15AOL+15Verywell Health+15.

In contrast, diets high in inflammatory foods were associated with increased dementia risk The Sun+2Medical News Today+2thesun.ie+2.

Why it matters:

• Modifiable lifestyle choice: Nearly a third of dementia cases may be preventable through diet.

• Tailored protection: Women and the elderly may benefit even more from brain-healthy diets.

• Evidence-backed: Data from 131,000+ participants over more than a decade supports long-term benefits.