Are Eggs Allowed on the MIND Diet?

Medically Reviewed on 9/23/2021
are eggs allowed on the MIND diet
You can eat eggs on the MIND diet (Mediterranean-DASH intervention for neurodegenerative delay), which limits only cheese and butter

Yes, you can eat eggs on the MIND diet (Mediterranean-DASH intervention for neurodegenerative delay), which limits only cheese and butter.

The MIND diet is a combination of the Mediterranean diet and DASH (Dietary Approach to Stop Hypertension) diet:

  • The Mediterranean diet encourages the consumption of plant-based foods including vegetables, fruits, whole grains, nuts, seeds, legumes, herbs, and spices. The main source of fat in this diet is olive oil. 
  • The DASH diet is a balanced and flexible healthy eating plan that was developed to prevent or treat hypertension and promote heart health. It recommends eating vegetables, fruits, whole grains, fish, poultry, nuts, beans, vegetable oils, and fat-free or low-fat dairy products. The DASH diet recommends limiting fatty foods, salt and sugary drinks in the diet.
The MIND diet was developed in 2015 by Martha Clare Morris, a Rush University nutritional epidemiologist, and her colleagues. It was designed with a focus on improving brain health and cognition.

What foods can you eat on the MIND diet?

Table: Foods included in the MIND diet
Food group Description
Vegetables 2 or more servings in a day with at least 1 serving of leafy greens.
Berries 2 or more servings of berries in a week. Any berries may be included although blueberries may be more beneficial.
Whole grains 3 or more servings in a day.
Beans 4 or more servings in a week.
Nuts 5 or more servings in a week. Go for dry roasted or raw, unsalted nuts without added sodium.
Poultry 2 or more servings in a week.
Seafood 1 or more servings in a week.
Olive oil Use extra virgin as a cooking medium instead of animal fats or margarine. Extra virgin olive oil is best used as a salad dressing or a vinaigrette, rather than for cooking or frying.
Wine Light to moderate consumption (1 drink a day for women and 2 drinks a day for men). Avoid having more than 1 glass of wine in a day. Do not start having wine if you do not drink wine. Recent studies suggest that not having alcohol is even better than light to moderate alcohol consumption.


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What foods should you avoid in a MIND diet?

Although the MIND diet allows a wide range of foods, certain foods need to be avoided because they are considered to negatively affect brain health:

  • Red meat and processed meats
  • Sugary foods
  • Butter
  • Whole-fat cheese
  • Stick-margarine
  • Fried and fatty foods
  • Sugar-sweetened beverages
  • Refined grains
  • Sodium

What are the benefits of the MIND diet?

The MIND diet was primarily developed to promote brain health and improve memory, thinking, and reasoning (cognition). Several studies suggest that it lowers the risk of Alzheimer’s disease and improves recovery after a stroke

Because the diet incorporates the eating pattern of both the Mediterranean diet and DASH diet, it can also help manage weight, control high blood pressure, regulate blood cholesterol levels, and lower the risk of heart diseases. 

Before starting the MIND diet, talk to your doctor. Your doctor may tailor the diet to your food preferences, current medications, and any underlying health conditions or allergies (such as seafood allergy or allergy to nuts) you may have. 

While diet undoubtedly plays a big role in improving health, do not overlook the importance of adequate sleep, physical activity, stress management, and avoiding tobacco, excessive alcohol and other substances.

Health Solutions From Our Sponsors

Medically Reviewed on 9/23/2021
Academy of Nutrition and Dietetics. The MIND Diet.

Mayo Clinic. Improve Brain Health With the MIND Diet.