Nutrition: Mediterranean Diet Linked to Slower Brain Shrinkage
A dietary pattern emphasizing certain foods may help preserve brain volume as people age. Specifically, limiting consumption of sweets and fast food appears to be beneficial.
© Wesley Soares Ferracini / Moment / Getty Images (Excerpt)
Fresh vegetables are a key component of a healthy diet – and also a central element of the MIND diet, which aims to prevent brain decline.
Following the principles of the MIND diet—a dietary approach rooted in the Mediterranean eating pattern—is associated with a slower rate of brain volume loss as people age. This finding aligns with a growing body of evidence demonstrating the benefits of a healthy diet for overall health. Researchers at the Zhejiang University in China reported these findings in the »Journal of Neurology, Neurosurgery & Psychiatry», but also noted some surprising results regarding individual foods.
The research team analyzed data from the Framing Heart Study, a long-term British study examining risk factors for heart disease. The analysis included data from approximately 1650 men and women of middle and older age who had not previously been diagnosed with dementia or experienced a stroke. Participants completed questionnaires about their dietary habits between 1991 and 2001, and underwent brain scans at least twice between 1999 and 2019.
Based on the dietary information, researchers calculated a MIND score ranging from 0 to 15 points. Points were awarded for higher consumption of vegetables, nuts, berries, beans, whole grains, fish, poultry, and olive oil. Conversely, red meat, butter, cheese, sweet baked goods, and fried fast food were associated with point deductions.
Brain scans revealed that individuals with higher MIND scores experienced a slower rate of brain shrinkage. For every three-point increase on the diet scale, participants showed, on average, a 20% reduction in the loss of gray matter—effectively slowing brain aging by about 2.5 years over a twelve-year period. This finding is particularly relevant given the increasing global prevalence of age-related cognitive decline.
The researchers also examined the effects of individual foods. As expected, berries and poultry were associated with better brain health, while sweets and fried fast food were linked to faster decline. However, two findings were unexpected: cheese consumption was associated with reduced brain shrinkage, while whole grain consumption was linked to increased brain shrinkage, as measured by gray matter volume, hippocampus size, and the size of the brain’s ventricles.
The study population primarily consisted of individuals of European ancestry, which may limit the generalizability of the findings. The authors also emphasize that the data do not establish a cause-and-effect relationship. However, they controlled for numerous other potential influencing factors, including age, education level, physical activity, weight, smoking status, diabetes, and high blood pressure. They also found that the effects of diet were more pronounced in physically active individuals—suggesting that a healthy diet is even more beneficial when combined with an overall healthy lifestyle.
Chen, H. Et al., Journal of Neurology, Neurosurgery & Psychiatry 10.1136/jnnp-2025–336957, 2026
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