Mind diet: the best foods for the brain and to prevent Alzheimer's

Let's talk about the Mind diet, a diet created by American experts to improve brain health and prevent Alzheimer's.

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You may have never heard of the Mind diet, a diet designed by American experts to improve brain health and prevent Alzheimer's.

It is therefore not a diet designed for those who want to lose weight but a real one food program dedicated to brain well-being.

The Mind diet was designed at Rush University Medical Center in Chicago and substantially takes its cue from both the Mediterranean diet and the Dash diet (another diet designed to improve health, in particular to lower blood pressure). Not surprisingly, both diets have shown in some research the ability to reduce the risk of dementia.

The Mind diet basically recommends taking a variety of brain-friendly foods and at the same time to limit the consumption of other foods that slow down or, in the long run, even worsen brain functions. It is not only a question of guaranteeing readiness, intelligence and concentration to one's mind but also of avoiding, thanks to nutrition, the onset of cognitive decline and neurodegenerative diseases such as senile dementia and Alzheimer's.

To prevent free radicals from making the brain age prematurely and inflammation in the body leading to neurodegenerative diseases, all that remains is to consume cibi rich in vitamins (such as E and C) and mineral salts such as magnesium and selenium.

It is in fact claimed that foods rich in antioxidants and other substances useful for our body are able to reduce low-grade inflammation that in the long run damages nerve tissues and that substances such as omega-3, tocopherols, folates, lutein and polyphenols counteract the free radicals responsible for aging, also cerebral.

According to a study conducted by the institute of Chicago and published in the journal "Alzheimer's & Dementia: The Journal of the Alzheimer's Association" follow this diet it can even halve your Alzheimer's risk.

Another study, also the work of Rush University, has instead obtained excellent results on the prevention of dementia.

10 recommended foods

Green light to the consumption of nuts, or other dried fruit, which should be taken daily to aid brain health. 5-7 servings a week, varying the different types, is what is recommended by this diet.

The other foods to be included daily as they are beneficial for the brain are the following:

  • green leafy vegetables (at least 6 servings per week)
  • non-starchy vegetables (such as pumpkin, carrots and fennel, once a day).
  • whole grains (3 servings a day)
  • legumes (4 times a week)
  • fatty fish (e.g. salmon, trout or mackerel) at least once a week.
  • extra virgin olive oil, always to be used as a condiment if possible raw
  • berries (twice a week)
  • poultry (twice a week)
  • red or white wine (no more than 1 glass per day)

It is a diet mainly oriented on plant foods although poultry and fish have probably been included to ensure that even those who cannot completely eliminate meat can follow it.

5 foods to limit

The Mind diet is also very clear on foods whose consumption should be limited. It is about:

  • butter or margarine (less than 1 teaspoon per day)
  • cheese (less than once a week)
  • red meat (less than 3 times a week)
  • fried food (less than once a week)
  • sweets (maximum 4 times a week)

Among the advantages there is also the fact that this diet is considered very simple to follow as it gives generic food indications and does not indicate quantities, calorie limitation or other.

Read also:

  • Brain Food: here is the diet that is good for the brain and makes us smarter
  • Junk Food: Here's how junk foods are also bad for the brain
  • The best (and worst) diets for 2020 according to experts
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