MIND diet slows brain gray matter atrophy by 20% and delays brain aging by 2.5 years

According to the latest research results announced through the global neurology channel JNMP in May 2026, it has been found that adhering to a specific diet can slow the rate of brain aging. The study tracked 1,647 healthy adults around the age of 60 for approximately 12 years, conducting brain MRI scans and dietary habit surveys in parallel.

Reduced rate of brain gray matter atrophy and ventricular enlargement when adhering to the MIND diet

As a result of the study, for every 3.5-point increase in the 'MIND diet' score, the rate at which the gray matter, which serves as the core component warehouse of the brain, decreases slowed by approximately 20%. Based on the 12-year follow-up period, this is equivalent to an effect of delaying brain aging by approximately 2.5 years. Additionally, the rate at which the ventricles, the empty spaces in the brain, expand also slowed by about 8%, which corresponds to a delay in aging of about 1 year.

However, this study measured changes in the size or structure of the brain and did not prove that memory test scores increased or that dementia was directly prevented. However, since gray matter atrophy and ventricular enlargement are silent changes that occur before dementia or cognitive decline appears, the fact that the rate of these structural changes can be slowed through diet is being accepted meaningfully among experts.

Principles of the MIND diet, which combines the advantages of the Mediterranean and DASH diets

The MIND diet is a method focused on brain health by combining the advantages of the Mediterranean diet and the DASH diet, which lowers blood pressure. Foods such as berries, which are rich in antioxidants, and poultry, which is a high-quality protein, play a role in reducing oxidative stress and alleviating nerve damage. On the other hand, the core principle of the diet is to limit foods high in trans fats and advanced glycation end products, such as fried foods and fast food, as they can promote inflammation and vascular damage.

The nine core food groups that make up the diet consist of leafy green vegetables, other vegetables, berries, nuts, whole grains, fish, legumes, poultry, and olive oil. The study conveys the message that it is not a single specific food that has a magical effect, but rather the overall combination of these foods that is important.

Specific methods and precautions for applying to a Korean table

To apply this to a Korean diet, the basis is to eat multigrain rice mixed with whole grains instead of refined white rice. Although there were no results showing that whole grains themselves directly affect brain structure, they help protect the brain by stabilizing blood sugar and blood vessels. Use beans, tofu, and fish for protein intake, but patients with impaired kidney function should consult their primary physician regarding protein intake amounts.

As for specific eating methods, frequent consumption of berries and poultry (such as chicken, etc.) is recommended. This is because berries are related to slowing ventricular enlargement, and poultry is related to slowing the decrease of gray matter. In the case of olive oil, it is appropriate to use extra virgin for salads and pure olive oil when cooking. Additionally, it is good to consume vegetables in the form of namul (seasoned vegetables) or as salads accompanied by olive oil, and when cooking, choosing steaming or boiling methods rather than frying is recommended.