Have you heard of The MIND diet? This eating pattern is designed to prevent dementia and loss of brain function as you age. "MIND" stands for "Mediterranean-DASH Intervention for Neurodegenerative Delay." This diet contains foods rich in certain vitamins, carotenoids, and flavonoids that are believed to protect the brain by reducing oxidative stress and inflammation.
Food groups recommended in the MIND diet are a rich source of fiber and packed with several dietary nutrients that have been found to boost brain health. They include Vitamin E, Folate, Omega-3 fatty acids, Carotenoids, and Flavonoids. Research shows that the MIND diet can improve brain health and lower your risk of developing conditions like Alzheimer's disease, dementia, and other forms of age-related cognitive decline. In fact, studies show that eating certain foods and avoiding unhealthy ones can slow brain aging by 7.5 years.
Here are the 10 foods the MIND diet encourages:
When you're following the diet, you can eat more than just these 10 foods. However, the more you stick to the diet, the better your results may be. According to research, eating more of the 10 recommended foods and less of the foods that the diet recommends avoiding has been associated with a lower risk of Alzheimer's disease and better brain function over time.
The unhealthy items, which are higher in saturated and trans-fat, include:
Take small steps to include healthy foods, especially vegetables as you plan your daily meals and snacks. Your overall health is dependent on your mindful daily food choices. The MIND, Mediterranean and DASH diets are all healthful for families and individuals to follow.
Source: Karen Ensle, Rutgers Cooperative Extension