How The MIND Diet Can Prevent Alzheimer’s Disease
There is a growing body of evidence that what you eat has a significant impact on your brain. According to a recent study conducted by doctors at Rush University Medical Center in Chicago, your diet can prevent Alzheimer’s disease by as much as 53%! It’s known as the MIND diet, and even those who didn’t follow it to the letter reduced their risk of Alzheimer’s disease by a third!
Although nutrition appears to be one of many factors that contribute to the development of Alzheimer’s disease, the MIND diet has been demonstrated to reduce the rate of cognitive decline and protect against the disease regardless of other risk factors. The MIND diet is split into “Brain healthy food groups” and “unhealthy food groups”.
The MIND Diet – Healthy Brain Food Groups
It’s a cross between the Mediterranean and DASH diets (Dietary Approaches to Prevent Hypertension). Here’s what we’ve learned so far.
LEAFY GREEN VEGETABLES
You should eat two of these every day. Vitamins A and C, as well as other therapeutic ingredients, are abundant in broccoli, kale, spinach, collards, and other greens. To reduce your chances of Alzheimer’s disease, eat a salad and at least one other vegetable every day.
Yes, they’re fantastic as well! Eating any other veggies was also found to be advantageous in establishing a healthy brain barrier.
Inflammation is the focus of this category. Spices like cinnamon, turmeric, sage, and cumin can help break up plaque in the brain. This may aid in reducing the inflammation that wreaks havoc on brain function. The study discovered that when aromatic turmerone, a chemical found in turmeric, was tested on rat neural stem cells, the cells multiplied quicker and the brain’s ability to mend itself improved.
Also Checkout: 9 Herbs and Spices That Fight Inflammation
According to studies conducted by the University of Kansas Medical Center, drinking three glasses of milk each day can assist to prevent Alzheimer’s disease and Parkinson’s disease by avoiding brain cell damage. They discovered a correlation between consuming milk and higher levels of the antioxidant glutathione, which is thought to help reduce oxidative stress and the associated brain damage in healthy older adults.
According to the MIND study, nuts should be consumed at least five times each week. Nuts provide the ideal balance of fiber, lipids, and antioxidants for brain health, as well as lowering the risk of heart disease and bad cholesterol.
Blueberries are one of the most effective brain protectors. Strawberries are also beneficial to the brain. Eat them twice a week, according to the MIND diet. Researchers discovered that consuming purple colored fruit, such as blueberries, can help prevent Alzheimer’s and other diseases by absorbing heavy metals like iron.
POULTRY AND FISH
To protect your brain function, eat fish at least once a week. The Mediterranean diet advocates eating fish virtually every day, however the MIND diet only recommends it once a week. Chicken can be eaten almost every day.
Researchers discovered that using olive oil mostly at home is the most effective way to prevent cognitive decline and improve brain function.
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One glass of wine, at the very least! A glass of red wine each day is recommended by the MIND diet.
WHOLE GRAINS AND BEANS
On most days, you can nibble on almonds, and every other day, aim for a half cup of beans.
The above healthy brain foods listed above are collectively called The MIND Diet.