Is there really such a thing as “brain food,” some secret ingredient that will boost our IQs and make us all geniuses?

Unfortunately, no. Just as eating lots of carrots won’t help your eyesight, the notion of brain food is another legend. But smart cookies know that eating nutritious food can only help our bodies — including our brains — to work better.

So you should put some thought into the MIND diet, because it can improve brain function both now and as you age.

Researchers at Chicago’s Rush University have been studying this regimen, which combines the heart-healthy Mediterranean diet with the DASH (Dietary Approaches to Stop Hypertension) diet designed to improve blood pressure. A report cited in the Tufts University Health & Nutrition Letter in October showed that study participants who followed the MIND diet were as much as 53 percent less likely to develop Alzheimer’s disease as those in other groups.

The MIND diet encourages eating foods to protect cardiac health, which in turns protects brain function.

“Any food that is good for cardiovascular health, [such as] fruit, vegetables (particularly leafy green and cruciferous), nuts, fish, and whole grains,” is good for brain health, said Rebecca Liebes, Ph.D., RDN, director of nutrition and wellness for the Area Office on Aging of Northwestern Ohio.

Martha Clare Morris, professor of nutritional epidemiology at Rush University and the author of the recent study, has said that those who eat one or two servings of green leafy vegetables each day function cognitively as though they were 11 years younger than those who ate limited quantities.

Here are some more of the foods that the MIND diet recommends:

■ Whole grains, at least three servings per day. These foods, such as whole wheat, oats, brown rice, and quinoa, do not cause a sugar spike in the blood stream the way refined carbohydrates (white flour, white rice) do. Therefore, they slowly release glucose to provide food — thus, energy — for our brains. A continual supply of glucose, rather than bursts of it, improves concentration.

■ Green leafy vegetables, at least six servings per week. Spinach, kale, greens (collard, mustard, turnip), Swiss chard, and others contain a significant amount of lutein, an antioxidant which helps to limit damage to cells in the brain and elsewhere in the body. At least one serving each day of other vegetables is recommended, and broccoli would be a good choice. It contains vitamin K and choline, which have been shown to improve both cognition and memory.

■ Berries, at least two servings per week. A study in the Annals of Neurology noted that eating significant quantities of berries can lead to lower rates of decline in the memories of middle-aged women. Blueberries, in particular, can not just arrest but can actually reverse memory loss, according to a study conducted at Tufts University.

■ Fish, at least one serving per week. Omega-3 fatty acids are plentiful in salmon, trout, herring, sardines, and mackerel, and have been shown to reduce the risk of dementia and to improve memory.

■ Beans, at least 3 servings per week. As with whole grains, the complex carbohydrates in beans help to provide a continued source of glucose to feed the brain. Beans also contain B vitamins, which may help to reduce shrinkage of the brain.

■ Nuts, at least five servings per week. Walnuts act as anti-inflammatory agents, helping to protect the cardiovascular system; and they can also help to promote blood flow, bringing more oxygen to the brain.

Foods that should be eaten in small quantities are red meats, poultry, and cheese. Butter and margarine should be restricted to one tablespoon per day, with olive oil being preferred. Olive oil’s monounsaturated fats can slow down the brain’s aging process.

Alcohol should be limited to one drink per day, though it can be beneficial because the resveratrol in red wine can increase blood flow in the brain. Sweets and pastries, fast food, and fried foods should be eaten only rarely.

But there’s more to keeping your brain happy and healthy than eating in accordance with the MIND diet. Be sure to stay hydrated, as well.

Brain tissue can actually shrink when a person is dehydrated, so drink water throughout the day. Not having enough water can also affect decision-making and short term memory. Green tea is another excellent beverage for brain health, with its antioxidants.

“Also, don’t forget exercise,” Ms. Liebes said. Both physical and mental exercises feed the brain too.

Working out reduces stress, increases endorphins, and pumps blood throughout your body to oxygenate your brain. Keeping the brain active by developing new skills is also essential. Projects that require focus and attention are good, as are those that continually offer new learning opportunities and a challenge.

Be sure to find exercises of both varieties that you enjoy. The more you like it, the more you’ll do it; and that can only improve your brain’s well-being.

So, should you take steps to improve your brain’s health by feeding it in all these ways?

Of course you should. That should be a no-brainer.

Contact Mary Bilyeu at mbilyeu@theblade.com or 419-724-6155.

First Published November 9, 2015, 5:00 a.m.