The MIND diet advocates brain healthy foods.
Though the word ‘diet’ typically brings weight loss to mind, the MIND diet boosts your brainpower instead. You will probably drop some extra kilos while on the plan, but the focus is more on improving mental health.
The MIND diet is scientifically and medically acclaimed for its positive impact on the brain and cognitive functions. There are no daily calorie limits and no timings to be observed.
Reduces risk of senility
MIND stands for “Mediterranean DASH Intervention for Neurodegenerative Delay”. Developed in 2015, this diet is proven to reduce the risk of developing Alzheimer’s disease by about 35%. Those who stuck to the plan rigorously can reduce their risk even more, by 53%.
The MIND diet combines the benefits of both the DASH (Dietary Approaches to Stop Hypertension) and Mediterranean diets. It focuses on eating nutritious foods such as leafy greens and beans that are good sources of lean protein, omega 3-6-9, antioxidants, and fibre.
- Use of olive oil for cooking
- At least six servings of green leafy vegetables like spinach, celery, and salads per week
- At least one serving of other vegetables per day
- 3 or more servings of whole grains per day
- At least 5 servings of mixed nuts per week
- 2 or more servings of berries per week
- 3 to 4 servings of beans per week
- One serving of fish per week
- Chicken or turkey two times a week
- A glass of wine every day
- Eat small portions
- Pay attention to food preparation
- Limit sugar and salt consumption
- Choose healthy oils and limit trans and saturated fats.
- Red meat, to less than 4 servings per week
- Butter and margarine, to less than 1 tablespoon per day
- Cheese, to under 1 serving per week
- Pastries and sweets, to less than 5 servings per week.
- Fried and fast food, less than once a week