Infographic: Foods and diets to prevent and manage cognitive decline and dementia

Lindy van den Berghe • March 20, 2026

The Mediterranean, DASH, MIND, and modified Mediterranean-ketogenic diets (Ellouze et al., 2023)

THE Mediterranean diet (Bach-Faig A et al. 2011)

Foods to eat every day

Apples. Very-low-fat, very-low-protein, low-sodium, source of fiber, vitamin C, phytochemicals including antioxidants

Wholegrains

At least 3 servings

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Dairy. A source of calcium, iodine, vitamin B12, protein, carb, sugar (lactose)

Herbs & spices

At least 3 servings

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Nuts and seeds

1–2 servings

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Foods to eat AT LeAST TWICE A WEEK

Legumes

At least 2 servings/week

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Foods to eat IN MODERATION

Red wine. A fat-free, fiber-free, low-carb source of alcohol, water, phytochemicals including antioxidants

THE DASH (Dietary Approaches to Stop Hypertension) DIET

Apples. Very-low-fat, very-low-protein, low-sodium, source of fiber, vitamin C, phytochemicals including antioxidants

Wholegrains

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Legumes

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Milk. A source of protein, carb, sugar (lactose), calcium, iodine and vitamin B12

THE MIND (Mediterranean-DASH DIET INTERVENTION FOR NEURODEGENERATIVE DELAY) DIET — High folate, vitamin E, carotenoids & flavonoids (Morris et al., 2015)

Wholegrains

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Berries

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