Understanding the Chinese MIND Diet (cMIND) for Brain Health

October 3, 2025 •

5 min read

Research from the Chinese Longitudinal Healthy Longevity Study found that higher adherence to the Chinese version of the MIND (cMIND) diet was associated with a lower risk of cognitive impairment among older Chinese individuals. This diet was specifically created to apply the brain-boosting principles of the original MIND diet to traditional Chinese eating habits.

Quick Summary

The Chinese MIND (cMIND) diet is a culturally adapted version of the Western MIND diet, focusing on brain-healthy foods from traditional Chinese cuisine to support cognitive function in older adults.

Key Points

Cultural Adaptation: The Chinese MIND (cMIND) diet modifies the Western MIND diet to include culturally appropriate ingredients like rice, green tea, mushrooms, and soy.
Brain Health Focus: Like its predecessor, the cMIND diet is designed specifically to reduce the risk of cognitive impairment and support brain function.
Emphasis on Plants: The diet prioritizes plant-based foods, such as fresh vegetables, fruits, whole grains, nuts, and soybeans, while limiting processed foods and red meat.
Additional Health Benefits: Research links adherence to the cMIND diet with a reduced risk of depression, anxiety, and heart disease, beyond its neuroprotective effects.
Excludes Western Dairy: Butter, margarine, and cheese are excluded from the cMIND diet, as they are not staples of traditional Chinese cuisine.
Backed by Research: Studies conducted on older Chinese adults confirm that higher adherence to the cMIND diet is associated with better cognitive outcomes.

What is the Chinese MIND Diet?

Developed to address the unsuitability of the Western-centric MIND diet for Chinese populations, the Chinese version of the MIND (cMIND) diet incorporates common Chinese ingredients and dietary patterns. The original MIND diet is a hybrid of the Mediterranean and DASH diets, tailored for neurodegenerative delay. However, components like olive oil, cheese, and high red meat intake are not typical in a traditional Chinese diet. The cMIND diet was created to fill this gap, emphasizing staple foods and cooking methods more familiar to older Chinese individuals. A study published in 2022 confirmed that higher adherence to the cMIND diet was significantly associated with reduced odds of cognitive impairment and disability in daily living among older Chinese participants.

Brain-Healthy Foods in the cMIND Diet

The cMIND diet emphasizes a number of food groups that are integral to traditional Chinese cuisine and have been scientifically linked to improved brain health. A scoring system, typically ranging from 0 to 12, is used to measure adherence based on consumption frequency. A higher score indicates greater adherence and is correlated with better cognitive outcomes.

Encouraged Foods:

Staple Foods: A specific intake range (e.g., 250-400g) of whole grains and rice is encouraged, contrasting with the heavier focus on Western whole grains in the original MIND diet.
Fresh Vegetables: Frequent consumption of fresh, leafy green vegetables like spinach and bok choy is a cornerstone.
Mushrooms or Algae: These ingredients, common in Chinese cooking, are encouraged for their neuroprotective properties.
Fresh Fruit: Regular consumption of fresh fruits is recommended, though not specifically restricted to berries as in the original MIND diet.
Fish: Eating fish at least once per week is encouraged for its Omega-3 fatty acids, which have anti-inflammatory effects.
Soybeans: Tofu, soy milk, and other soybean products provide antioxidants that support cognition.
Nuts: Consuming nuts, particularly varieties common in China, is associated with a decreased risk of cognitive impairment.
Garlic: A staple in Chinese cooking, garlic contains allicin, which helps reduce degradation of a key neurotransmitter.
Tea: Specifically green tea is emphasized for its neuroprotective compounds and antioxidant effects.
Vegetable Oil: Using plant-based cooking oils, such as soybean, rapeseed, or peanut oil, is favored over animal fats.

Limited Foods:

Red Meat: Unlike the original MIND diet which permits some red meat, the cMIND diet largely removes it based on traditional guidelines and health considerations.
Sugar and Sweets: Intake is discouraged, with higher consumption resulting in a lower cMIND score.
Butter and Margarine: These Western fats are rarely consumed and not included as a component of the cMIND diet.
Cheese: Similar to butter, cheese is not a typical Chinese food and is not a component of the cMIND diet scoring.

Comparison: Chinese MIND Diet vs. Original MIND Diet

This table highlights the key differences between the Chinese MIND (cMIND) diet and the original MIND diet, showcasing the cultural adaptations made to improve adherence and relevance for the Chinese population.


Feature	Chinese MIND (cMIND) Diet	Original MIND Diet
Staple Foods	Specific intake range (250-400g) of rice and whole grains.	Focus on 3+ servings of Western-style whole grains daily.
Specific Produce	Emphasizes fresh vegetables, mushrooms, and algae.	Strong emphasis on green leafy vegetables and berries.
Primary Cooking Oil	Vegetable oils, such as soybean and peanut oil.	Primarily recommends extra-virgin olive oil.
Dairy	Excludes cheese and butter/margarine from scoring.	Limits cheese and butter/margarine intake.
Red Meat	Excludes red meat from scoring based on Chinese dietary guidelines.	Limits red meat consumption to less than four servings per week.
Beverages	Encourages green tea consumption.	Includes moderate wine consumption as an option.
Other Components	Includes specific scoring for garlic and soybeans.	Includes beans and poultry as encouraged foods.

Beyond Brain Health: Other Benefits of cMIND

While developed primarily for neuroprotection, adherence to the cMIND diet has been linked to a range of other positive health outcomes. Studies have shown a significant protective effect against depressive and anxiety symptoms among older Chinese adults. This likely stems from the diet's focus on nutrient-dense, plant-based foods that combat inflammation and oxidative stress, which are often implicated in mood disorders. Additionally, the traditional Chinese diet, on which cMIND is based, has been associated with a lower risk of heart disease, diabetes, and certain cancers. A low-sodium version of a Chinese heart-healthy diet has been shown to significantly reduce blood pressure.

Incorporating the cMIND Diet into Your Lifestyle

Adopting the cMIND diet involves focusing on specific food choices and preparation methods rooted in traditional Chinese cuisine. Making small, sustainable changes can lead to better adherence and long-term benefits.

Cooking and Preparation Tips:

Prioritize Fresh: Always opt for fresh, seasonal produce over frozen or pre-packaged alternatives.
Stir-Frying with Plant Oils: Use vegetable oils for cooking, and keep stir-frying to a healthy minimum to preserve nutrients. Use aromatic herbs and spices like ginger and garlic for flavor instead of excessive salt.
Embrace Legumes and Soy: Incorporate tofu, edamame, and other soy products into soups, salads, and main dishes. They are excellent sources of protein and fiber.
Drink Green Tea: Replace sugary drinks with green tea, consumed daily, to boost antioxidant intake.
Mindful Eating: Traditional Chinese medicine often emphasizes eating for balance (Yin and Yang) and listening to your body's signals.

Research and Validation of the Chinese MIND Diet

The cMIND diet was first developed and validated in a cross-sectional study using data from the Chinese Longitudinal Healthy Longevity Study (CLHLS). Subsequent long-term studies, like a 3-year follow-up in 2024, confirmed the association between higher cMIND diet scores and reduced risk of cognitive impairment in older Chinese individuals. The research confirms that the benefits of the MIND diet can be successfully translated to a different cultural context by adapting the food components to local dietary customs. Higher consumption of fresh fruit and nuts, in particular, was found to have a significant protective effect on cognition. While most evidence comes from observational studies, the findings are robust and provide a strong basis for dietary recommendations.

Conclusion

The Chinese MIND (cMIND) diet represents a significant and culturally appropriate advancement in nutritional science for brain health, particularly for older Chinese populations. By prioritizing traditional foods rich in neuroprotective compounds, such as whole grains, fresh vegetables, fish, and nuts, while limiting sugar and saturated fats, it effectively translates the principles of the original MIND diet. Studies have consistently shown that adherence to the cMIND diet is associated with lower risks of cognitive impairment, anxiety, and depression, confirming its broad health benefits. Adopting this dietary pattern offers a promising, accessible strategy for promoting healthy brain aging through simple and familiar food choices.

Authoritative Outbound Link

For more details on the development and study of the cMIND diet, you can refer to the research published in The Lancet or ScienceDirect.

Visit ScienceDirect for Research on the cMIND Diet

Frequently Asked Questions

The primary goal of the Chinese MIND diet is to support cognitive health and reduce the risk of neurodegenerative diseases, such as dementia, by focusing on a brain-healthy, culturally adapted dietary pattern for older Chinese adults.

The Chinese MIND diet substitutes Western staples like olive oil, berries, and cheese with culturally relevant foods, including vegetable oils, green tea, mushrooms, algae, and soybeans. It also excludes red meat and specific Western dairy products.

Yes, while the diet was developed for older adults, its core principles of emphasizing whole grains, fresh vegetables, fruits, nuts, fish, and legumes are healthy for people of all ages. The focus on plant-based foods is beneficial for overall wellness.

Yes, studies have shown that high adherence to the cMIND diet is associated with reduced depressive and anxiety symptoms. Its foundation in traditional Chinese diets also suggests benefits for heart health and blood pressure.

Core food groups to emphasize include fresh vegetables (especially leafy greens), whole grains, fruits, mushrooms/algae, fish, soybeans, and nuts. Daily green tea consumption and the use of vegetable oils for cooking are also central to the diet.

No, the diet does not eliminate all meat. While red meat is largely excluded based on traditional guidelines, moderate intake of fish is encouraged. Poultry is also included in the original MIND diet and can be incorporated.

The cMIND diet was validated through studies like the Chinese Longitudinal Healthy Longevity Survey (CLHLS). Researchers used a food frequency questionnaire to assess adherence and correlated it with cognitive function test results in older Chinese adults.

The cMIND diet is not necessarily low-fat, but it focuses on healthy fats from sources like nuts, fish, and vegetable oils, rather than unhealthy saturated fats from red meat and dairy.

While no single recipe book defines the diet, one can easily create cMIND-compliant meals by focusing on common Chinese dishes like stir-fried vegetables with tofu, fish soups, and rice with a variety of vegetable side dishes. The key is to use vegetable oil and reduce salt and sugar.