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Nutrition
Can diet improve cognitive function?
Yes — the Mediterranean diet and the closely related MIND diet have the strongest evidence for cognitive protection. The MIND trial found that high adherence reduced Alzheimer's risk by 53% and slowed cognitive aging by ~7.5 years compared to low adherence.
| Food group | Recommendation | Key nutrient |
|---|---|---|
| Oily fish (salmon, sardines) | 2+ servings/week | Omega-3 DHA — brain membrane component |
| Leafy greens (spinach, kale) | 6+ servings/week | Vitamin K, folate, lutein |
| Berries | 2+ servings/week | Flavonoids — reduce neuroinflammation |
| Extra virgin olive oil | Primary fat source | Oleocanthal — anti-inflammatory |
| Nuts | 5+ handfuls/week | Vitamin E, healthy fats |
| Ultra-processed food | Minimise | Associated with faster cognitive decline |
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Quick Answer
Yes — the Mediterranean and MIND diets have the strongest evidence. They emphasise oily fish (omega-3), berries (antioxidants), leafy greens, olive oil, and nuts. Ultra-processed food consumption correlates with faster cognitive decline.
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