There are several types of diet that a person may do in order to reach his goal. The reason for this may be losing weight or just to maintain a healthy body. Do you know that there’s a healthy diet, which might lower the risk of having Alzheimer’s disease? Do you have an idea? Give this article a read and you will get to know about the different health benefits of MIND diet.
MIND Diet: What is this kind of diet?
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There are doctors that have been saying that what you eat may affect the heart health. Now, there’s a possibility, which it is the same to the brain. Furthermore, there is a diet plan we call MIND diet which may possibly reduce the risk of developing the Alzheimer’s disease. In order to know more about this, continue reading below.
Moreover, the MIND diet means Mediterranean-DASH Intervention for Neurodegenerative Delay diet. It is the combination of the DASH or Dietary Approaches to Stop Hypertension and the Mediterranean diet. Furthermore, both of the two diets have been shown to improve the cognition but neither were developed in order to slow the neurodegeneration. Therefore, researchers want to make a diet that is specifically for the improvement of the function of the brain and preventing dementia.
This diet emphasizes the intake of the legumes, fruits, and vegetables. Moreover, this diet also includes the recommendations for specific foods such as berries and leafy greens, which have been scientifically shown in slowing cognitive decline. In addition, additional testing has shown that the Mind diet’s adherence level also affects the neuroprotective effects of this diet.
What Foods You Need to Eat
We know now what this diet means and we should know what foods this diet encourages. Remember that it isn’t a rule to consume the targeted amount of serving because the moderate amount is also good.
Below is the list of the foods this diet encourages, including the following:
- Beans: this includes all beans, soybeans, and lentils. Every week, you should include beans in at least four meals.
- Berries: You should consume now only strawberries but also blackberries, raspberries, and blueberries. Eat at least twice a week.
- Fish: You choose fatty fish such as mackerel, salmon, and tuna because they contain a high amount of omega-3 fatty acid. At least once a week, eat a fish.
- Leafy green vegetables: this includes spinach, cooked greens, salads, and Per week, you should aim for six or more servings.
- Nuts: It is perhaps best to eat different types of nuts to get a selection of nutrients. Each week, you should try to get five servings of nut.
- Olive oil: you should use this as the major cooking oil.
- Poultry: Try to eat turkey or chicken at least twice a week. Remember that fried chicken is not encouraged in this diet.
- Whole grains: You should select whole grains including brown rice, oatmeal, whole-wheat pasta, 100% whole-wheat bread, and quinoa. Aim for at least three servings daily.
- Wine: Both the white and red wine can benefit our brain. The research though has much focused on resveratrol, a compound in the red wine that may help protect against the Alzheimer’s disease. You should aim for not more than one glass daily.
What Foods You Need to Avoid
In this diet, there are foods that you should limit in consumption. The reason for that is because these foods contain trans-fat and saturated fats.
Below is the list of the foods that you should limit which include:
- Red meat: This includes the lamb, pork, beef, and products that are made of meat. Each week, you should aim for not more than three servings.
- Fried food: This diet highly daunts fried food particularly the ones from the fast-food diners. Per week, limit the intake to lesser than once.
- Cheese: limit your intake to lesser than once every week.
- Margarine and Butter: You can try using the olive oil as the primary cooking fat and dipping the bread in the olive oil with herbs.
- Sweets and Pastries: This includes dessert and processed junk foods, which include, snack cakes, candy, ice cream, donuts, cookies and many more. Try limiting it to not more than four times every week.
The Two Health Benefits of MIND Diet
Here are two of the best health benefits of MIND diet:
It may possibly reduce the harmful Beta-Amyloid Proteins
The researchers believed that this diet may benefit the brain by reducing the potential harmful beta-amyloid proteins. These protein fragments are naturally present in our body. However, they may accrue and form plaques, which may build up in the brain. Thus, there will be disrupting communication between the brain cells and may lead to brain cell death.
It may decrease the inflammation and oxidative stress
Scientist thinks that this diet may possibly reduce the inflammation and oxidative stress. The oxidative occurs when free radicals, the unstable molecules, accumulate in large amounts in the body. This causes damage to the cells. Inflammation is the natural response of the body to infection and injury. Together, these two can be reasonably harmful to our brain.
Vitamin E from olive oil, nuts, and green leafy vegetable and the antioxidants from berries protects the brain from the oxidative stress. The omega-3 fatty acids from the fatty fish lower the swelling in the brain.