A brain-healthy diet rich in berries, vegetables, and lean proteins could help preserve brain structure and delay aging. 🥦🫐🍗
Published In: Journal of Neurology, Neurosurgery & Psychiatry
Date: 2026
Authors: Chen et al.
Link to Study: https://jnnp.bmj.com/content/early/2026/03/11/jnnp-2025-336957
Summary
This long-term study followed 1,647 middle-aged and older adults for over a decade to examine how closely following the MIND diet affects brain health. Researchers found that people who adhered more closely to the diet experienced slower loss of grey matter and less brain shrinkage over time. These changes were equivalent to delaying brain aging by up to 2.5 years. The findings suggest that diet may play a meaningful role in preserving brain structure as we age.
Key Takeaways
✅ People who followed the MIND diet more closely had slower brain shrinkage, especially in grey matter (important for memory and thinking).
✅ Higher adherence was linked to up to 20% slower age-related brain decline, equivalent to about 2.5 years less brain aging.
✅ The diet was also associated with less enlargement of brain ventricles, another sign of healthier brain aging.
✅ Specific foods like berries and poultry were linked to better brain outcomes, while sweets and fried foods were linked to worse changes.
✅ Benefits were even stronger in older adults and those who were more physically active, suggesting lifestyle combinations matter.
Why It Matters for You
What you eat in midlife and beyond may directly impact how your brain ages. Choosing a diet rich in whole, nutrient-dense foods—especially berries, vegetables, and lean proteins—could help protect your memory and thinking as you get older.
Citation
Chen, H., et al. (2026). Adherence to the MIND diet and longitudinal brain structural changes over a decade: evidence from the Framingham Heart Study Offspring cohort. Journal of Neurology, Neurosurgery & Psychiatry, 0:1–8. https://doi.org/10.1136/jnnp-2025-336957