Leafy greens, fish, legumes, and olive oil should be staples in the diets of older adults to help maintain a youthful brain, significantly.

According to a recent study published in Neurology, participants who followed two specific diets, the Mediterranean diet and the MIND diet, exhibited smaller accumulations of plaques in the brain, a common hallmark of Alzheimer’s disease.

The results were particularly significant, as it was observed that the brains of participants adhering to these dietary patterns were up to 18 years younger.

Both the Mediterranean diet and the MIND diet have already been linked to slower cognitive decline and a lower risk of developing Alzheimer’s disease, according to researchers who built on previous findings regarding their benefits for cognitive capacity.

Researchers from Rush University conducted autopsies of brain tissue from 581 participants in a long-term study concerning memory and the aging process.

Participants joined the study in the 1980s and consented to donate their brains after death. Each year, they completed detailed questionnaires about their dietary habits, and the researchers created a corresponding scoring system.

It was discovered that participants who achieved the highest scores on the Mediterranean diet had brains that, based on plaque accumulation, were 18 years younger than those of participants with the lowest scores on the Mediterranean diet. The differences were similarly notable—though slightly smaller—when it came to the scores for the MIND diet.

In fact, certain foods stood out for their properties. For instance, the highest consumption of leafy greens—at least seven servings per week—was associated with a saving of up to 19 years in brain aging compared to peers who consumed no more than one serving per week.

How the Two Diets Differ

The traditional Mediterranean diet—which is known to be associated with a lower risk of heart disease and stroke—is generally rich in fish, olive oil, vegetables, fruits, beans, nuts, and whole grains.

The MIND diet retains some common characteristics while placing greater emphasis on leafy greens and berries over other vegetables and fruits. This is based on research linking these foods to improved brain health.

Both diets, however, according to researchers at Rush University, are rich in plant-based foods, which contain various nutrients and compounds that can suppress inflammation in the body and protect cells from damage. Similarly, both diets exclude red meat, sugar, and processed foods.