The MIND diet, a hybrid of the Mediterranean and DASH diets, has the strongest evidence for cognitive protection. It emphasises leafy greens, berries, nuts, beans, whole grains, and fish while limiting red meat, butter, and fried food. Adherence over years is associated with significantly reduced risk of cognitive decline.
Specific foods with cognitive evidence include blueberries for their flavonoid content, oily fish for omega-3 DHA which is a structural component of brain cell membranes, and turmeric for curcumin’s anti-inflammatory effects on neural tissue.