A healthy and balanced diet keeps us physically fit and healthy. The scientifically developed MIND diet is also designed to protect our brain. We explain how the diet can prevent Alzheimer’s.
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What is the MIND diet?
Diets have a bad reputation. Many people associate the word “diet” with renunciation and hunger. The term refers to nothing more than a “form of nutrition”. The purpose of the diet is what makes a diet what it is. If you want to lose weight quickly and a lot, you often have to do without and sometimes experience hunger. However, many diets are primarily aimed at health benefits and are intended to help us maintain a normal weight, provide us with balanced nutrients and support our immune system.
The MIND diet is not about calorie deficits. The weight only plays a minor role. The purpose of the diet is to protect our brain and nerve cells from the negative effects of aging. The diet was developed explicitly for the prevention of dementia and Alzheimer’s by practicing physicians and nutrition experts at the American Rush University Hospital. Based on the Mediterranean diet and the DASH diet, the researchers developed a form of nutrition that is intended to specifically protect against degenerative diseases such as Alzheimer’s.
Both the Mediterranean diet and the DASH diet, which lowers blood pressure, are known to have positive effects on our cognitive health. The Rush University Hospital team has now combined all aspects of the two diets that are particularly beneficial for brain health into a new nutritional concept called “MIND “ . In a study, the researchers have now even been able to prove that the diet works and can actually slow down degenerative cognitive diseases. Subjects who ate strictly according to MIND principles were able to slow down cognitive decline by about 7.5 years . Of course, the results now have to be replicated and confirmed by further investigations.
These 10 foods are particularly beneficial for brain health in old age and are consumed regularly, at best daily:
- Leafy Greens & Veggies
- nuts & berries
- beans
- full grain
- Fish & Poultry
- olive oil
- wine
The consumption of these 5 foods is harmful to brain performance in old age and should be avoided as much as possible, but at least reduced to a maximum of one meal per week:
- Red meat
- butter and margarine
- cheese
- pastries and sweets
- Fried Food
5 foods that make the MIND diet so healthy
1. Legumes
Legumes such as beans or chickpeas should be eaten regularly on the MIND diet. Lentils and co. belong on the menu about three times a week and not only provide you with vegetable proteins, but above all with sufficient vitamin B. The vitamins of the B group play a special role in maintaining healthy nerve cells and are important for the transmission of stimuli.
2. Olive oil
You should use olive oil every day with the MIND diet. Use it in cooking, drizzle over fresh salads with leafy greens, or mix into yoghurt with nuts and berries. The unsaturated fatty acids are good for your blood vessels and arteries and also keep the vessels in the brain healthy.
3. Green leafy vegetables
Spinach, Brussels sprouts or lamb’s lettuce belong on the plate almost every day. At least when it comes to your brain health. Rich nutrients and B-group vitamins support cognitive health and may slow down conditions like dementia and Alzheimer’s.
Must Read : Here’s What Happens When You Eat Spinach Every Day > >
4. Fish
The MIND diet relies on foods that primarily provide omega-3 fatty acids. Fish such as salmon or herring should therefore definitely find a place in the menu, because the essential fatty acids are an important building block of our cell membranes. In research , there are sometimes increasing indications that long-chain omega-3 fatty acids can even have an inhibiting effect on neurodegenerative diseases . Diets containing fish, such as the MIND diet, are therefore excellent for the health and performance of our brains.
5. Wine
In small amounts and as part of a balanced and healthy diet like the MIND diet, wine can help protect our brains from Alzheimer’s and dementia. Red wine contains phytochemicals such as anthocyanins , which belong to the polyphenol group. These substances have antioxidant effects and can help protect our brain cells from free radicals. However, since the alcohol in wine acts as a cell poison, you should not overdo it with the enjoyment. Do not drink every day and only in moderate amounts. However, if you drink a glass of wine one or two days a week on the MIND diet, your brain cells can benefit from positive health effects.
