Nutrition for Memory? The Answer is Yes!

By Jillian Pinks, Care Navigation Team Registered Nurse


Are you getting forgetful? Do you experience brain fog? Is there a history of Alzheimer’s Disease in your family? If you answered “yes” to any of these questions and want to take steps to improve your brain health, then look no further; the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet is an easy way to help. Research has shown a relationship between nutrition and cognition/memory abilities. No matter your life stage, a healthy diet is important for heart and brain health.


Let’s dive into the MIND diet. It emphasizes food full of fiber and several vitamins needed to boost brain power and protect against age-related diseases such as Alzheimer’s Disease.


The big picture of this diet is to focus on plant-based foods that are low in saturated fat and avoid foods such as added sugars, dairy, red meat, and processed foods. There are ten categories of food to focus on when eating the MIND diet:

  1. Green Leafy vegetables (think kale and spinach)

  2. Fish/Seafood (not farm-raised)

  3. All other vegetables

  4. Berries (red, blue, and green, they are all good!)

  5. Beans

  6. Poultry

  7. Nuts

  8. Olive Oil

  9. Whole grains

  10. Wine

Research shows that following the MIND diet plan can slow your brain aging by 7.5 years. This can improve your brain health and lower your risk of developing brain conditions such as Alzheimer’s Disease and dementia. So, talk to your VirtuALZ representative about this diet and see if it’s a good fit for you!


Here’s a sample recipe for you.


This Brain Healthy Salad is loaded with leafy greens, blueberries, walnuts, and extra-virgin olive oil for an easy way to include brain-protective ingredients in your diet!


G15 min · 256 calories per serving · 4 serving

½ cup Extra-Virgin Olive Oil

¼ cup Red Wine Vinegar

¼ cup Unsweetened Red Grape Juice

1 tablespoon Lemon Juice

3 teaspoons Honey (to taste)

½ teaspoon Salt

add Black Pepper (freshly ground)

add Dark Leafy Salad Greens (such as baby spinach, baby kale, or other superfood greens)

add Blueberries

add Walnut Pieces (toasted or raw)


Mix the first seven ingredients together to make the dressing. Put salad greens, blueberries, and walnuts in a bowl. Add dressing as desired! Enjoy!




Note: The VirtuALZ blog (FYI) is strictly a news and information website about Alzheimer’s Disease and Related Dementias and life over 60. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this website. The VirtuALZ Blog (FYI) is intended to spark discussion about issues pertaining to Alzheimer’s disease