20/06/2024
The MIND diet combines the Mediterranean diet and the DASH diet to create a dietary pattern that focuses specifically on brain health.
MIND” stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay.”The MIND diet aims to reduce dementia and the decline in brain health that often occurs as people get older. It combines aspects of two very popular diets, the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet.
Theses diet includes:
Green, leafy vegetables: kale, spinach, cooked greens, and salads.
Fruit: All types of fruit is required in this diet such as watermelon, apples but berries in particular are supported by the strongest evidence because of the antioxidants benefits for brain function.
Nut: Almond, walnut, peanut
Olive oil: Use olive oil as your main cooking oil with is an example of unsaturated fat or healthy fat.
Whole grains: Oatmeal, brown rice, whole wheat pasta, whole wheat bread .
Fish: fatty fish such as mackerel, salmon, sardines, tuna which contain high amount of omega-3 fatty acid.
Beans: All beans, lentils, soyabean.
Poultry: Try to eat chicken or turkey at least twice per week. Note that fried chicken is not encouraged on the MIND diet.
Wine: Aim for no more than one glass daily. Both red and white wine may benefit your brain.
Five foods to avoid on MIND diet
Butter and margarine: Try to eat less than 1 tablespoon (about 14 grams) daily. Instead, try using olive oil as your primary cooking fat
Cheese: The MIND diet recommends eating cheese less than once per week.
Red meat:This category includes all beef, pork, lamb, and products made from these meats.
Fried food: The MIND diet highly discourages fried food, especially the kind from fast-food restaurants.
Pastries and sweets: This includes most of the processed snack foods and desserts you may think of — ice cream, cookies, brownies, snack cakes, doughnuts, candy, and more.
Remember, a balanced diet is just one aspect of overall health. Combine good nutrition with regular physical activity and proper sleep for optimal well-being.
