📖 Neuro Nook Recap: June 2025

The MIND Diet: 2nd Edition: A Scientific Approach to Enhancing Brain Function and Helping Prevent Alzheimer's and Dementia by Maggie Moon, MS, RD

“Following the MIND Diet is associated with slowing brain aging by 7.5 years and reducing the risk of Alzheimer’s disease by up to 53%.”

What’s This Book About❓

​​Taking care of yourself doesn’t just mean focusing on your body—it also means looking after your brain.

The MIND Diet, 2nd Edition uses approachable and easy-to-understand language to explain the science behind how you can improve your brain health through nutrition and lifestyle habits.

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💌 “More than 150 new research papers have been written about the MIND diet since the first research on it was published in 2015…

As a nutrition educator by training, I hope this book serves as an approachable guide to the science and foods for optimal brain health, served up in a culturally humble way.

Ultimately, my hope is to support and empower you until you’re eating well, living well, and thriving as effortlessly as we breathe.” -Maggie Moon, MS, RD

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Introduction

Ranked as a top brain-healthy diet by U.S. News & World Report, the MIND diet stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay. It blends the best of the Mediterranean and DASH diets to support long-term brain health.

Research shows that following the MIND diet is linked to better cognitive performance and a reduced risk of brain diseases—including Alzheimer’s, Parkinson’s, and even improved mental health.

The MIND Diet was developed in the U.S. at Rush University Medical Center and focuses on supporting brain health through everyday foods. The best part? It includes twice as many foods to enjoy as it does to limit!

🧠 10 Brain-Boosting Foods to Enjoy Often:

Leafy greens, nuts, beans, berries, poultry, fish, whole grains, olive oil, and wine (optional).

✅ Eat These Foods Regularly (serving suggestions are a minimum per week)

1. Whole grains – At least 3 servings every day

2. Vegetables – At least 1 serving every day

3. Leafy greens (like spinach, kale) – 6+ times per week

4. Nuts – 5+ times per week

5. Beans – About 4 times per week

6. Berries (especially blueberries, strawberries) – At least 2 times per week

7. Poultry (like chicken or turkey) – 2 times per week

8. Fish (like salmon or sardines) – 1 time per week

9. Olive oil – Use as your primary cooking oil

10. Wine (optional) – 1 (5 ounce) glass per day (if you drink alcohol)

🚫 5 Foods to Enjoy Less Often (Not Eliminate!):

Red meat, butter or stick margarine, full-fat cheese, pastries and sweets, and fried or fast food.

❌ Limit These Foods

• Butter or margarine – Less than 1 tablespoon per day

• Red meat – No more than 3 times per week

• Fried or fast food – No more than 2 times per month

The goal isn’t perfection—it’s progress. The MIND Diet offers a flexible way to care for your brain through small, consistent food choices.

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🧬 The Science Behind the MIND Diet: How Does It Impact Brain Health?

Since its introduction in 2015, over 200 studies have explored the MIND diet’s effects, mostly focusing on cognitive health. Research shows that following the MIND diet closely can reduce the risk of Alzheimer’s disease by up to 53% and is linked to brain functioning up to seven and a half years younger. The diet’s powerful combination of antioxidants and anti-inflammatory nutrients supports global cognition, mental health, and overall brain function.

The foundational research, led by Rush University and Harvard, found strong links between adherence to the MIND diet and reduced cognitive decline. Key components, like berries rich in flavonoids, act in the brain similarly to some antidepressant drugs, boosting mood and cognitive resilience.

Beyond brain benefits, the MIND diet also supports heart health, diabetes management, and overall well-being, highlighting the profound connection between our brain and body. Importantly, this is an accessible, affordable lifestyle change—one that anyone can start today to help support healthy aging and improve quality of life.

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Cultural Adaptations

The MIND Diet was first developed in the U.S., but it’s now being adapted around the world with cultural food preferences in mind. For example, you might see versions like K-MIND in Korea, cMIND in China, and even adaptations in France. These versions keep the brain-healthy foundation while honoring traditional foods people know and love.

It’s a reminder that brain health is for everyone—and there’s no one-size-fits-all plate.

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Recap of The MIND Diet Topics Our Book Club Members Asked About the Most

🍷 Wine & Brain Health: What's the Verdict?

Wine, especially red wine, is included in the MIND diet—but with caution. Research shows that low to moderate wine consumption (about a 5-ounce glass daily or every other day) may have protective effects on cognition, particularly for middle-aged and older adults. However, if you don’t already drink alcohol, there’s no reason to start.

Too much alcohol clearly poses risks to brain and overall health, and the science around low alcohol intake and brain benefits is still evolving. Fortunately, if you’re looking to enjoy the polyphenol perks often linked to wine, there are non-alcoholic options to consider: wild blueberry juice, tart cherry juice, and concord grape juice are all rich in brain-supportive plant compounds.

And yes, early studies suggest even non-alcoholic wine may have some brain benefits, but more research is needed. As always, speak with your doctor or dietitian to determine what’s right for you.

🍯 Is Honey Okay on the MIND Diet? Here’s the Sweet Scoop

Yes, honey can have a place in a brain-healthy diet—especially when used in moderation. New research shows that adding a little honey can make the Mediterranean diet (a key part of the MIND Diet) more enjoyable and easier to stick to. Think of it as a natural sweetener that helps you stay consistent with your healthy habits.

Honey isn’t just sugar—it contains beneficial plant compounds from local flowers that can have added health benefits. While it’s still important to keep added sugars low, a drizzle of honey can be a smart and satisfying choice.

As for raw honey, it’s generally safe for healthy adults, but not recommended for children under 2 or people with compromised immune systems due to the small risk of bacterial spores. For most adults, though, honey can be a sweet way to support your brain health journey.

🍳 Are Eggs Okay on the MIND Diet? Yes – And Here’s Why

Eggs have long been misunderstood when it comes to heart and brain health. For years, they were blamed for raising cholesterol, but newer science shows that dietary cholesterol (like what’s found in eggs and shellfish) doesn’t significantly affect blood cholesterol. Saturated fat, not dietary cholesterol, is the main dietary driver of high blood cholesterol.

That’s why the Dietary Guidelines for Americans no longer limit dietary cholesterol. Eggs are now recognized as a nutritious, affordable, and quick brain-healthy food. They’re rich in high-quality protein and packed with key nutrients like choline and lutein, both found in the yolk. Choline supports memory and brain development, while lutein is a powerful antioxidant concentrated in the eyes and brain.

So yes, eat the whole egg! Most people can enjoy 1–2 eggs per day without concern. If you have a specific cardiovascular condition, check with your healthcare provider for personal guidance—but for many, eggs can be a brain-boosting part of the MIND diet.

🍫 Is Chocolate a Brain-Healthy Indulgence?

Chocolate, especially dark chocolate, can be a brain-friendly treat when enjoyed in moderation. It’s one of the richest sources of polyphenols—powerful plant compounds also found in berries—that support brain health. These compounds help increase blood flow to the brain, improving oxygen and nutrient delivery, which supports the way our neurons “fire and wire” for optimal brain function.

The darker the chocolate (typically 70 %+), the higher it tends to be in these beneficial nutrients, making it a smarter choice for your mind. Additionally, chocolate is often regarded as a happy and nostalgic food, providing comfort and joy, which is also beneficial for mental well-being. Just be mindful of added sugars and fats that can dilute its benefits.

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✈️ Brain-Healthy Travel Tips for Your Next Trip

Staying nourished while traveling doesn’t have to be hard. Here are some quick, brain-friendly tips for the road:

🛒 Hit the Local Grocery Store
Skip the gas station snacks—pop into a local grocery store when you arrive. It’s a fun way to explore the culture and pick up healthier options.

🥤 Pack Smart Snacks
Bring a reusable water bottle, easy-peel fruits like mandarin oranges, and grab-and-go staples like nuts or dried fruit. They’re gentle on digestion and great for on-the-go brain fuel.

🥗 Plan Ahead
Stock up on snacks before your trip to avoid the “I’m starving” moment in a food desert. Trail mix, protein bars, or shelf-stable veggies can be lifesavers.

☕ If You’re in a Pinch…
Look for healthy bites in the refrigerated section of national chains like Starbucks—they’re often easy to find in airports or cities.

💡 Pro Tip: Prepared = empowered. A little planning keeps your energy (and your brain) running strong wherever you go.

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🎙️ 30-Minute Expert Insights on the MIND Diet with Maggie

After nearly two years, she’s still our top fan favorite guest on the Let’s Talk Brain Health! podcast. Her episode, “The MIND Diet: A Revolutionary Approach to Brain Health,” is packed with insights and practical tips—and it’s one you’ll want to replay.

Tune in to find out why listeners can’t get enough!

🎙️ Loved our first chat with Maggie Moon? You’re in for more!

In her second appearance on the Let’s Talk Brain Health! podcast, Maggie dives deeper into the science and updates behind her latest book that we explored in the Neuro Nook Book Club.

Tune into “The MIND Diet Update: A Scientific Approach for Brain Health & Dementia Prevention” for fresh insights, research-backed tips, and a behind-the-scenes look at what’s new in the second edition.

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💬 Closing Takeaways

 The “final word” about the MIND Diet from the author, Maggie Moon, MS, RD …

“What I love about being a dietitian is that I deal in taking research to reality, and so my final word is more about how we want to approach healthy eating, which is progress, not perfection.

Let's aim for 1% better every day in the real world, in our real lives.

We want to be kind to ourselves and we want to make that little bit of progress each day in ways that work for us.”

Last words from your Neuro Nook Hosts

Heather: “The MIND diet is a healthy, evidence-based way to eat that is designed to help prevent Alzheimer’s disease and delay cognitive decline.”

Krystal: A friendly reminder that “Eating doesn’t have to be complicated. In fact, sometimes there’s nothing nicer or more nutritious than the simplest dishes.”

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🗓️ Upcoming Neuro Nook Meetings

Join me at the Virtual Brain Health Center with Brain Health Mentors for the upcoming Neuro Nook Book Club discussions, where we explore thought-provoking books that deepen our understanding of brain health and wellness.

Here’s what’s coming up:

Thursday, July 10, 2025 (*Note the date change due to the 4th of July holiday*)

📖 Life in Five Senses: How Exploring the Senses Got Me Out of My Head and Into the World by Gretchen Rubin

​​​What's this book about❓A journey of self-discovery exploring how engaging the five senses can lead to a happier, more mindful life.

Mark your calendar for Thursday, August 7, 2025

We’re turning 2! Join us for a special Neuro Nook Book Club Anniversary Celebration as we mark two amazing years of learning, connection, and brain-healthy reading! 🎉

In brain health & wellness,
- Krystal

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