Brain-boosting foods reduce the risk of dementia by 53%
Foods that are good for the brain include vegetables, nuts, whole grains, poultry…
The MIND diet is a combination of two healthy eating plans: the Mediterranean and the DASH diet. It is designed to prevent or slow brain decline.
According toWebMD, early studies showed that the regimen reduced the risk of Alzheimer's disease by 53% in people who followed it closely and by 35% in those who did not follow it closely. The original recommendation was for healthy older adults, but in 2018, it was extended to people over 80 who had a stroke.
Food groups good for the brain
The MIND diet includes 10 food groups: Green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine.
Protein
You should eat beans every day, poultry twice a week and fish once a week. All of these foods are high in protein and low in saturated fat, which is good for your overall health as well as your brain.
Vegetables and grains
You’ll need a salad, another vegetable, and three servings of whole grains each day. You can eat a variety of vegetables, but kale and spinach are particularly good. While there’s little research on the relationship between brain function and grains, part of the science behind the MIND diet may be how the foods work together.
Snacks
Nuts and berries are ideal snacks – both have been linked to better brain health. Blueberries and strawberries, in particular, help your brain function at its best and may slow the symptoms associated with Alzheimer's disease.
Wine
Wine has been shown to improve brain health and protect against Alzheimer's disease in some studies. But moderation is key. Women should not drink more than one glass of wine a day, men two. More than that can have a negative impact on brain health and even cause dementia.
Olive oil
This oil is delicious in bread, salads, pasta, cooked vegetables and just about anything. Olive oil has also been shown to improve long-term brain function and protect against dementia.
Unhealthy food
The MIND diet specifically limits red meat, butter, cheese, pastries, as well as fried or fast food. You should eat less than 350g of red meat per week, less than a tablespoon of butter per day…
