What you eat can have a major impact on your well-being, including your brain health and memory. In fact, eating certain foods might help prevent Alzheimer’s disease.

One diet called the MIND diet has gotten a lot of attention for its brain health benefits. MIND stands for Mediterranean Diet Intervention for Neurodegenerative Delay. Research shows it helps slow brain aging and reduce the chances of developing dementia.*

What is the MIND diet?

The MIND diet is made up of these healthy foods:

• Leafy green vegetables (6+ servings per week)
• Other vegetables (1+ servings per day)
• Berries (2+ servings per week)
• Whole grains (3+ servings per day)
• Fish (1 serving per week)
• Poultry (2 servings per week)
• Beans (3 servings per week)
• Nuts (5 servings per week)
• Olive oil

There’s also a list of foods to limit:

• Red meat
• Sweets
• Cheese
• Butter or margarine
• Fast food or fried food

Keep reading to learn more about the science behind MIND-diet foods. Plus, discover ways to save on these superfoods.

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Berries

Berries can slow cognitive decline. So you'll have less trouble with memory, concentration and decision making. These fruits are rich in substances called antioxidants, which help fight the effects of aging.

Money-saving tip: Buy frozen berries, which usually cost less than fresh. Many people think fresh berries are healthier than frozen. But that’s not the case with berries. 

Leafy greens

Eating leafy greens, such as lettuce and spinach, may slow down age-related memory loss. IThe power of leafy greens may lie in a combo of nutrients, including vitamin K, folate (a B vitamin) and antioxidants, such as lutein.

It takes only 1 cup of fresh greens a day, or ½ cup of cooked dark leafy greens, to get the benefits.

Money-saving tip: Leafy greens tend to be available year-round. That means they often cost less than other seasonal fruits and veggies. But you can still save money by avoiding bagged salad mixes. They cost more than a bunch of greens and might not stay fresh for as long.

Ask a nurse 24/7 

Sometimes you need a quick answer to a health question. With the 24-Hour Nurse Line,* you can speak to a registered nurse about a variety of health topics, whenever you need to. And you can call as many times as you need, at no added cost to you.  

Call day or night for help with: 

• Deciding whether to visit a doctor or urgent care center 
• Understanding your symptoms 
• Managing chronic conditions 
• Learning about treatment options and medical procedures 

Call 1-855-493-7019 (TTY: 711) anytime. 

*While only your doctor can diagnose, prescribe or give medical advice, the 24-Hour Nurse Line can provide information on a variety of health topics.

Nuts

Nuts such as walnuts, pecans and almonds are full of healthy omega-3 fatty acids and antioxidants. They’re a great swap for processed chips and cookies. 

Money-saving tip: Buy in bulk. Nuts can last four to six months — or longer if you store them in the fridge. So they’re a great item to load up on. If you don’t have a membership at a wholesale warehouse, try discount supermarket chains.

Lean proteins such as chicken, fish and beans

Red meat such as beef is high in saturated fat, which is bad for the brain. Avoid it as much as possible. A better bet is chicken or beans. Chicken and beans have plenty of B vitamins, which you need for brain health.^* Fatty fish such as tuna or salmon is also a smart food. It’s rich in omega-3 fatty acids.

Money-saving tip: Poultry and seafood are good options to buy in bulk. Keep some in the refrigerator. Then freeze the rest in portion-sized bags. Fish can be more expensive, so save it for an occasional treat. Also, canned and frozen fish do the trick too, and they’re cheaper than fresh.

Olive oil

Some fats can speed up brain aging. On the list are butter, margarine and some oils such as corn or canola. But other fats, such as the healthy monounsaturated fat found in olive oil, help your brain. 

Money-saving tip: Buy store-brand olive oils. They usually cost less than a name brand. You might have to look on shelves that are higher or lower than eye level to find them.

The bottom line

Remember: You don’t have to follow all the rules of the MIND diet to get some major brain benefits. Making a few smart food switches whenever possible can go a long way toward helping your mind and body stay healthy. And, as always, talk to your doctor before making any dietary changes.

^*FOR MIND DIET: Cleveland Clinic. The MIND Diet: What To Know. July 1, 2025. Accessed April 10, 2026. 

^*FOR DIET: Mayo Clinic. Memory loss: 7 tips to improve your memory. January 1, 2026. Accessed April 10, 2026.

*If you’re a Florida plan member, you can reach your care team at 1-844-498-1860 (TTY: 711), 7 days a week,  8 AM to 11 PM ET. 

See Evidence of Coverage for a complete description of plan benefits, exclusions, limitations and conditions of coverage. Plan features and availability may vary by service area.

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