To keep a good memory and clear mind for years to come, it is important to provide your body with a nutritious diet. Professional nutritionists have developed a special mind-diet, which prevents the development of Alzheimer’s disease, reduces the risk of dementia and improves brain function.
What is a mind-diet and how did it appear?
This principle of diet originated as a result of the work of American scientists from Chicago. The name of the diet refers to the literal translation from English: mind — mind, mind. The researchers decided to combine two diets — the Mediterranean diet and the one used to treat and prevent hypertension. Singling out certain foods from the diet, the new type of diet was tested on a group of volunteers.
As the results showed, those group members who strictly followed the methods developed managed to reduce the chance of Alzheimer’s disease by 53%. Other participants of the group, who ate the suggested foods only occasionally, reduced their risk of getting the disease up to 35%.
The principle of mind-diet is to introduce ten healthy foods into the diet. In addition, the scientists identified five products, which should be abandoned forever, so as not to provoke a deterioration of the brain. The essence of the diet is to reduce the consumption of red meat, sugar and saturated fats. Meals with plant foods, on the contrary, should be eaten as often as possible. At the same time, the diet does not involve reducing the caloric content of dishes and completely abandoning familiar foods.
Here is the list of key products of the MIND-diet:
- Whole-grain cereals;
- Green leafy vegetables;
- other vegetables;
- olive oil;
Unhealthy foods to be excluded include the following foods:
- Butter and margarine (unhealthy because of the high amount of cholesterol).
- Red meat (abuse leads to a shorter life expectancy).
- Fast food and fried meat can cause a number of problems: obesity, overweight, hypertension, ulcers, etc.
- Sweets and pastries in large quantities cause intestinal disorders, diabetes, tooth decay, etc.
- Yellow cheese. If synthetic bacteria get into the cheese along with cow’s milk, they can cause memory problems.
Optimal brain aging
Another area that the mind diet targets is brain aging. The brain, like any other organ, wears out. And just like the skin, heart, and liver, it is also affected by what we eat and drink. So today it is becoming a trend to eat so that the brain slows to age. This trend has even got its own name: superagers. But this current and trend includes not only a diet regime, but also exercises, meditations and other practices.
Benefits of the mind-diet
Applying the principles of the mind-diet, you can improve the work of the brain and nervous system, as well as achieve other positive effects. What are the benefits of eating with a predominance of plant foods?
- Mind-diet foods contain antioxidants, phytochemicals that prevent the development of colon cancer or reduce its spread.
- Plant foods are a treasure trove of various vitamins, carbohydrates, minerals, phytochemicals and healthy fats that help prevent heart disease.
- The diet has a low glycemic index and fat content, which means that by eating the suggested foods, you can lose weight.
- The combination of mind-diet products gives effective protection against depression.
- Consumption of fresh fruits and vegetables reduces the likelihood of developing type 2 diabetes by twenty percent.
What foods and how do they affect our brain?
Scientists who developed the mind diet urge to give up unhealthy foods in order to keep a clear mind until old age.
For example, you should avoid sugary drinks, which have a negative impact on memory Also, do not stoop to smoked foods because of the high concentration of nitrosamines. These substances produce fats that are toxic to the brain.
Fish, squid, mussels, and other seafood, on the other hand, are good for the brain because they contain a lot of iodine, phosphorus, minerals, and omega-3 fatty acids.
For the brain?
All foods included in the diet have positive effects on our brains.
- Leafy green vegetables are dominated by vitamins, antioxidants and folic acid, which protect the body from the first symptoms of Alzheimer’s disease.
- Berries prevent neuronal loss and improve brain activity and memory in the elderly.
- Nuts, seeds, legumes and whole grains. The presence of B and E vitamins reduces the likelihood of dementia and Alzheimer’s disease. Whole-grain cereals contain thiamine and folic acid, which improve blood circulation and stimulate brain function.
- Fish is a source of docosahexaenoic acid. Studies have shown that 900 milligrams of this substance per day can improve memory. In addition, the consumption of fish improves cognitive abilities.
- The body will benefit additionally from red wine. Alcoholic beverage cleanses blood vessels, removes cholesterol plaques from the body and improves blood composition. It is enough to drink 50-150 grams several times a week to achieve the effect.
- Vegetable oils of first-pressure contain omega-3, omega-6, omega-9 fatty acids, which strengthen the walls of blood vessels, increase concentration and improve memory.
What foods are bad for the brain?
Unhealthy foods negatively affect blood vessels, reduce blood circulation and, as a result, impair brain function. Such foods include:
- fast food;
- dairy products;
- sausages and smoked foods;
- industrial sweets;
- carbonated beverages;
- fatty meats;
- black coffee and tea.
If you use the mind diet on a regular basis, then after a while you can already feel an improvement in the work of the body. In addition to the diet, it will not be superfluous to do gymnastics, spend more time outdoors, and load the brain by reading books, magazines, solving crossword puzzles and solving logical problems.