Many dieters only have two main goals: weight loss or weight gain. There are many diets that can be used to achieve weight loss or gain. People with diabetes will find keto a great option. Those who wish to improve their brain health may also choose the M.I.N.D. diet. This diet can help prevent Alzheimer’s disease.
What is the Mind Diet and How it Prevents Alzheimer’s
Martha Clare Morris, ScD and her colleagues created this diet in 2015. It was shown to lower the risk for A.D. by 53% for those who strictly followed it, while 35% was reduced in those who didn’t. Research has shown that the Mediterranean-DASH Intervention for Neurodegenerative Delayed – or simply the MIND Diet – can significantly lower your chances of developing Alzheimer’s Disease (A.D.). This is true even if you don’t follow it strictly.
The MIND Diet is designed to help the elderly brain with the recognition that dementia is the seventh leading cause for death in 2021. You should also note that there is no evidence to support the reverse of A.D. with this diet.
The MIND Diet, which encourages berries and green veggies, is a combination of the Mediterranean diet (two plant-based diets) and the DASH diet (two). The MIND diet focuses on plant-based foods while limiting animal-based products as well as concentrated saturated fat. This high intake of berry supplements is supported by research. A 2022 review of 11 studies found a strong correlation between berry supplements and cognitive functions. Studies have also shown that eating leafy greens like spinach and collard greens can slow down cognitive decline. According to a 2010 study, these two factors are linked with A.D.
When you are on the MIND Diet, you can eat other foods. These are:
- Leafy and green Vegetables
- Nuts, like almonds, cashews, etc. These nuts should be consumed at least 5 times per week.
- A minimum of two berries per week are allowed, including blueberries, strawberries, and raspberries.
- Beans, including kidney beans, pinto beans and black beans. A minimum of three servings per week.
You should also avoid certain foods. These are:
- Red meat;
- Limit your intake of butter and margarine to one tablespoon per day.
- Cheese and
- Fast food or fried.
