Brain-boosting foods reduce the risk of dementia by 53%

The MIND diet is a combination of two healthy diets: the Mediterranean and the DASH. It is designed to prevent or slow down 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.

Brain-friendly foods

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 one salad, one other 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 whole 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 have no more than one glass of wine a day, and men should have no more than two. Any more than that can have negative effects on brain health and even cause dementia.

Olive oil

This oil is delicious on 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, and fried or fast foods. You should eat less than 350g of red meat per week, less than a tablespoon of butter per day…

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