一项长期研究发现，遵循MIND饮食的人脑萎缩速度显著放缓。1这项研究发表在《神经病学、神经外科和精神病学杂志》上，追踪了1647名中老年参与者平均12年，对象来自弗雷明翰心脏研究后代队列，研究开始时参与者平均年龄60岁。1
研究结果显示，MIND饮食评分每提高3分，灰质流失速度就会降低0.279立方厘米/年，相当于延缓脑老化2.5年，并使年龄相关衰退风险降低20%。1同时，该饮食评分每增加3分还与脑室体积膨胀速度降低相关，相当于约延缓脑老化1年。1
饮食中的具体食物选择与脑部变化密切相关。1浆果摄入与脑室体积增长放缓相关；家禽与脑室扩张放缓和灰质衰退放缓都有关联。1相比之下，高糖食品摄入与更快的脑室扩张和海马体萎缩相关，而油炸快餐与海马体体积衰退加快相关。1
这项基于观察性研究存在局限性，无法证明因果关系，且参与者以白人为主，研究结果可能不适用于其他种族群体。1
A study published in the Journal of Neurology, Neurosurgery and Psychiatry has found that adherence to the MIND diet—a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets—is associated with slower brain shrinkage and reduced gray matter loss.1 Researchers tracked 1,647 middle-aged and older adults with an average age of 60 at the study's start over a mean follow-up period of 12 years, during which brain MRI scans were conducted between 1999 and 2019.1
The analysis revealed that for every three-point increase in MIND diet score, gray matter loss slowed by 0.279 cubic centimeters per year—equivalent to delaying brain aging by approximately 2.5 years and reducing age-related decline by 20 percent.1 Additionally, each three-point increase in diet score was associated with a reduced rate of brain ventricle expansion of 0.071 cubic centimeters per year, corresponding to roughly one year of delayed brain aging.1 Among specific foods, berry consumption correlated with slower ventricle volume growth, while poultry intake was linked to both reduced ventricle expansion and slower gray matter decline.1 Conversely, high sugar food consumption was associated with faster ventricle expansion and hippocampus shrinkage, and fried fast food intake corresponded with greater hippocampus volume loss.1
The study is limited by its observational design, which cannot establish causality, and its predominantly white participant population may limit applicability to other racial groups.1
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