The MIND diet—short for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay—is a nutritional plan designed to support brain health and reduce the risk of Alzheimer's disease. It combines elements of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, both of which are known for their heart-healthy benefits. However, the MIND diet specifically targets foods that benefit the brain.
The diet focuses on 10 "brain-healthy" food groups and recommends limiting five types of less healthy foods. The goal is to slow cognitive decline and support overall brain function as you age.
Here’s what you should be putting on your plate:
1. Leafy green vegetables: Aim for at least six servings per week. Spinach, kale, and collard greens are rich in folate and other nutrients linked to slower cognitive decline.
2. Other vegetables: Include a variety of colorful vegetables daily to get a wide range of antioxidants.
3. Berries: Especially blueberries and strawberries, which have been shown to improve memory.
4. Nuts: A handful of nuts a few times a week can provide healthy fats and vitamin E.
5. Whole grains: Choose whole wheat bread, brown rice, quinoa, and oats daily.
6. Fish: Fatty fish like salmon or sardines at least once a week provide brain-boosting omega-3s.
7. Poultry: Eat chicken or turkey twice a week instead of red meat.
8. Beans: High in fiber and protein—try for three or more servings weekly.
9. Olive oil: Use as your main cooking fat.
10. Wine: In moderation—one glass per day, if desired.
Limit red meat, butter, cheese, pastries, and fried or fast food. By following the MIND diet, you not only protect your brain but also promote overall long-term health.
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