MIND Diet for Brain Health.
The MIND diet, or Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, is a blend of two well-known diets that have been shown to improve heart health: the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet.
This diet was specifically designed to help improve brain health and reduce the risk of dementia and Alzheimer's disease. It promotes foods that have been associated with benefits for the brain and limits those that are harmful.
Here are the key components of the MIND diet:
Green leafy vegetables: These should be consumed at least once a day. They're packed with vitamins A and C and other nutrients.
Other vegetables: Try to eat at least one other vegetable every day.
Nuts: Five servings a week provide healthy fats, fiber, and protein.
Berries: Two servings a week. Berries, especially blueberries, are packed with antioxidants that are good for the brain.
Beans: About three servings a week. They are high in fiber and protein and low in calories and fat.
Whole grains: Aim for at least three servings a day. They have lots of fiber and other beneficial nutrients.
Fish: Once per week. They're high in omega-3 fatty acids which are beneficial for the heart and brain.
Poultry: Two or more servings a week. Chicken or turkey can be a good source of lean protein.
Olive oil: Use this as your primary cooking oil. It's high in healthy fats.
Wine: One glass a day, preferably red wine, which is high in antioxidants.
On the flip side, the MIND diet recommends limiting the following:
Butter and margarine: Less than a tablespoon per day.
Cheese: Less than one serving a week.
Red meat: Less than four servings a week.
Fried or fast food: Less than one serving a week.
Pastries and sweets: Less than five servings a week.
It's important to note that while the MIND diet is associated with a reduction in the risk of Alzheimer's disease and improved brain health, it's just one piece of the puzzle. Regular physical activity, mental stimulation, adequate sleep, and routine medical check-ups are also important for overall health and well-being.
Jason & Rita.
