The Rush University Medical Center in the United States merged the two dietary patterns of the “Mediterranean Diet” and the “Dash Diet” into a “MIND Diet” in 2015. The diet has a good preventive effect on cognitive impairment and neurodegeneration.
After 5 years of follow-up research, it is found that the elderly who follow the MIND diet have reduced risk of developing mild cognitive impairment (which is associated with Alzheimer’s), also, they are 7.5 cognitive years younger on average.
Mind Diet contains 15 dietary elements, 10 of which are healthy for the brain, and the other 5 are unhealthy. Try to avoid them.
10 brain-friendly foods:
1. Green vegetables: such as spinach, kale, broccoli. They are rich in nutrients such as folic acid, vitamin E, carotene and flavonoids. 2 servings vegetables/day is recommended.
2. Other types of vegetables: Eat at least one salad and one other type of vegetable per day.
3. Nuts: Nuts contain healthy lipids, a large amount of vitamin E, fiber and antioxidants, which can help lower cholesterol and prevent heart disease. The recommended intake is at least 5 times a week.
4. Berries: 5 one-half cup servings of berries/week
5. Beans: rich in fiber and protein, low in calories and fat. It is recommended to eat beans 3 times a week.
6. Whole grains: least 3 servings of whole grains daily.
7. Fish: once a week
8. Chicken: It is recommended to eat at least 2 servings per week
9. Olive oil: Take it in moderation. Studies have shown that olive oil as the main edible oil can prevent cognitive decline.
10. Red wine: It is recommended not to exceed 1 glass per day.
5 foods to avoid:
1. Red meat: no more than 3 servings per week, including processed meat
2. Cream: no more than 1 tablespoon daily
3. Cheese: no more than once a week
4. Dessert: no more than 5 times a week
5. Fried food and fast food: no more than once a week