Mediterranean, DASH, and MIND Diets Are Nearly Identical for Brain Health

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Dr. Gil Carvalho, a physician and nutrition scientist, says the research points not to a single named diet but to a consistent pattern for protecting the brain: low in ultra-processed foods, high in fiber-rich foods (fruits, vegetables, whole grains, legumes), and built around healthy fats such as nuts, seeds, fatty fish, and extra virgin olive oil. He notes that the Mediterranean, DASH, and MIND diets are about 95% identical — the MIND diet was originally derived from the other two, adding emphasis on berries and leafy greens — so following any of them consistently offers similar brain-health benefits. The Mediterranean diet has the strongest evidence base, including randomized controlled trials, which the others largely lack.