What if protecting your brain didn’t require medication or supplements — just smarter choices in the kitchen? A major new study suggests a specific eating pattern could help reduce the risk of dementia, and it’s surprisingly easy to follow.
Certain Diets Linked to Lower Dementia Risk
Researchers at Yonsei University College of Medicine in South Korea found that specific eating habits were associated with a significantly lower chance of developing dementia over time.
The MIND Diet Showed the Biggest Impact
Among four diets studied, the MIND diet stood out. It combines elements of the Mediterranean diet and a blood pressure-lowering eating plan, and was linked to a 27% lower risk of developing dementia.
The Mediterranean Diet Came in Close
The classic Mediterranean diet also showed impressive results, reducing dementia risk by 21%. It includes lots of vegetables, fish, legumes, nuts, and healthy oils like olive oil.
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The Study Followed Over 130,000 People
More than 131,000 adults were tracked over a 13-year period. The data provided strong evidence that long-term eating habits are closely tied to brain health.
You Already Have the Right Ingredients
The MIND diet focuses on familiar foods like leafy greens, berries, nuts, beans, poultry, and fish. You don’t need expensive supplements — just a better grocery list.
It’s Also About What You Avoid
Limiting butter, fried foods, cheese, and processed snacks is just as important. These items have been linked to poorer brain function over time.
It’s Never Too Late to Start
Even participants who adopted the diet later in life saw benefits. Small changes now could mean a healthier brain years from now.
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Alzheimer’s Develops Long Before Symptoms
The disease can begin quietly, years before memory loss appears. That’s why prevention — especially through diet — is essential.
Backed by Additional Research
The study’s findings align with other recent research, including a 2025 paper in Current Developments in Nutrition, which also linked the MIND diet to reduced dementia risk.
Small Changes Make a Big Difference
You don’t need a total lifestyle overhaul. Start by swapping butter for olive oil or adding berries to your breakfast — your brain may thank you later.
This article is based on information from Illustreret Videnskab
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