The MIND diet, a dietary plan that encourages eating and avoiding certain foods, is known as the MIND diet. help prevent or delay cognitive decline . MIND stands Mediterranean-DASH Intervention for Neurodegenerative Delayed (Mediterranean DASH Intervention to Neurodegenerative Delay). . The MIND diet is a combination of the Dietary Approaches to Stop hypertension (DASH), and other diets. Cognitive decline prevention has been demonstrated to be a promising strategy. Followers of this diet plan have the ability to take steps to Protect their brain health to prevent Alzheimer’s disease. You can make a few diet changes.
This article will discuss the MIND’s content. What foods are good for you? MIND diet and what foods to avoid.
MIND Diet Content
The MIND diet combines Mediterranean and DASH dietary Patterns that encourage the consumption of plant-based foods, fish and poultry. However, they avoid added sugars and saturated fats. The Because it focuses on specific food recommendations, diets can often be different. Food groups
Evidence shows that the MIND diet may be beneficial Lower the risk of Alzheimer’s disease by around 53% or 35%This depends on whether the person follows it strictly or moderately. These findings are still being confirmed, but this diet could be a promising strategy for preventing or reversing cognitive decline.
A 2022 study found that good adherence of the MIND diet was associated with lower dementia risk. A 2021 study also found that high-risk individuals could benefit from the MIND diet in terms of cognitive function.
- All vegetables, particularly leafy greens. It is recommended to consume at least six portions of green leafy vegetables per day. It is recommended that you consume at least six servings of green leafy vegetables per week. At least one day per week, eat other vegetables along with leafy greens..
- Fruits: It is recommended to eat at least two servings of fruit each week. The berry family includes antioxidant-rich blackberries (with a high level of vitamin C), raspberries, strawberries and blueberries.
- Unroasted Nuts
- Olive oil: Mind diet It is recommended that olive oil be consumed daily. It is recommended that olive oil, which is an antioxidant-rich food should be used as the primary cooking oil. Olive oil is known to be an antioxidant source of food due to its high levels of vitamin E, and polyphenols.
- Whole grain foods Recommends eating at least three portions of whole grains per day.
- Fish: It is possible to prefer oily fish like salmon, sardines and mackerel that are rich in omega-3.
- Legumes In preference to red meat, directs to plant protein sources.
- Wine as an alcohol
Avoid certain foods
- Limit one tablespoon butter or margarine daily
- A week’s worth of cheese is not enough
- Red meat should be consumed at least four times per week
- You can eat more than one serving of fast food and fried foods each week
- Each week, more than five portions of pastries or confectionery are consumed