Is food on your plate a secret of a sharp mind after 60? An increased body of research states, and a recent study published in the journal of nutrition, health and aging provides some of the strongest evidence yet.

The study conducted by researchers at the University of Yonsei, South Korea tracked more than 1,31,000 adults over the age of 40 to 69 in a period of thirteen years, checking how four well -established diet patterns affected the risk of their developing dementia.

Conclusions were clear: full foods, leafy greens, and healthy fat diet, especially the diet of the mind, reduced the risk of dementia by 28%.

What is mind diet?

The mind is a hybrid of the diet, small for the Mediterranean-Dash intervention for neurodigenerative delay, a hybrid of the Mediterranean diet and dash diet (dietary approach to prevent high blood pressure). But it goes one step forward by targeting nutrients associated with brain health and cognitive function.

Major brain-boosting components of mind diet include:

• Flavonoids and polyphenols from fruits, vegetables, tea and dark chocolate
• Folylets from leafy greens and legumes
• Oli fish, seeds and nuts omega -3 fatty acids

Compared to normal healthy food guidelines, the mind diet gives special emphasis on daily consumption of green leafy vegetables and weekly servings of berries and fish foods that are known to nourish neurons and reduce brain inflammation.

Study Highlights: Mind Diet stands out

Researchers made diets for participants using four systems: Mediterranean Dietary Performing Scrinar (MEDAS), Mind Diet Score, Recommended Food Score (RFS), and Alternative Healthy Food Index (Ahei)

Mind and RFS diet showed the strongest association with low dementia risk, while a high score on the energy-diet inflammatory index (EDII), reflecting a high diet in processed and inflammatory foods, was associated with 30% higher risk of dementia.

Researchers said, “The relations between dietary patterns and dementia were strong in older adults and women, and were different from obesity, stating that how the diet separately affects the separate population,” the researchers said.

Food as prevention, not only nutrition

This study reinforces findings from earlier research. For example, a previous test of 906 old adults found that people with higher mind diet scores experienced a slow cognitive decline in about five years.

Another carcass-based study of 581 participants showed that people who had followed the mind or Mediterranean diet had less amyloid plaques in their brain, a biological identity of Alzheimer’s disease.

In both studies, high intake of leafy greens was the most protective diet factor.

No cure, but prevention is powerful

Due to no definite treatment for dementia, researchers emphasized prevention-centered interventions, especially urgency of the diet.

The authors wrote, “Our findings underline the ability of dietary interventions, especially in the weak population to reduce the risk of dementia. ,

He also stated that unlike earlier studies, this research compared many dietary patterns and followed participants for more than a decade, which provides strong, long -term insights.

So, what should you eat to protect your brain?

To follow the mind diet, here is a simple roadmap:

Eat more:

• Leafy greens (daily)
• Berries (over two days per week)
• Whole grains
• nuts and seeds
• Beans
• Fish (once a week)
• Poultry (at least twice a week)
• Olive oil in the form of main cooking fat

Limit these foods:

• Red and processed meat
• Butter and stick margarine
• Cheese
• Pastry and sweets
• Fried and fast food

With more exposure about the relationship between food and brain health with science, one thing is becoming clear: what is good for your heart is often good for your head.

While no single diet guarantees immunity from cognitive decline, the mind diet can be practical, may be durable with strong evidence to nourish your brain.