Brain Boosting Recipes and The MIND Diet


If you’re interested in healthy eating and living you’ve probably heard about the Mediterranean Diet and the DASH Diet, but what do you know about the MIND Diet?


It's one of the dietary approaches designed to help boost your cognitive function and lower your risk for Alzheimer's disease and other dementias. Learn more about the health benefits of the MIND Diet and how you can incorporate it into your lifestyle here.


What is the MIND Diet?


This diet is a combination of both the Mediterranean Diet and the DASH Diet that focuses specifically on incorporating brain-boosting foods that can help lower your risk for Alzheimer’s and other age-related illnesses.


MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and the foods you include, or limit, specifically aim to reduce dementia and cognitive decline in your brain. Like the diets the MIND Diet is made up from, this diet can also help improve a variety of health concerns many Americans face.


What Do You Eat on the MIND Diet?


The MIND Diet is primarily plant-based. It encourages choosing foods that are minimally processed while also limiting your consumption of animal-based foods that are high in saturated fats.


The MIND Diet outlines 10 food groups you should focus on incorporating and five that you should limit your consumption of.


These are the food items you should focus on when adhering to the MIND Diet:

  • Leafy green vegetables like kale, spinach, and collard greens (at least one serving daily)

  • All other vegetables (2 or more servings per day)

  • Berries (2 or more servings per week)

  • Nuts (5 or more servings per week)

  • Extra virgin olive oil (daily)

  • Whole grains (3 or more servings per day)

  • Fish/seafood (1 or more servings per week). Choose fatty fish such as salmon, mackerel, herring, and sardines.

  • Beans (4 or more servings per week)

  • Poultry (2 or more servings per week)

  • Wine (one glass per day, but you can skip it)

These are the types of foods the MIND diet suggests you limit:

  • Butter/margarine

  • Cheese

  • Red meat

  • Fried foods

  • Sweets and pastries

How the MIND Diet Helps Lower Dementia Risk


The foods you’re encouraged to consume when following the MIND Diet are rich in nutrients like vitamin E, folate, and omega-3 fatty acids. These nutrients have been found to boost brain health and lower your risk of dementia and other brain illnesses.

Previous research has found that people who consistently follow diets where you limit certain foods and eat others, like those in the MIND Diet, can slow brain aging by 7.5 years!


The MIND Diet and Overall Health


Though the foods consumed when following the MIND Diet play a significant role in helping you to preserve cognitive health and overall brain function, high adherence to this diet can also help lower risk for other chronic diseases like cardiovascular disease and high blood pressure.


Following the MIND Diet may also lead to weight loss, lower blood sugar, and better overall health and wellness.


5 MIND Diet- Friendly Recipes to Try This Week


If you’re looking for ideas on what to add to your weekly menu and adhere to the MIND Diet, here are some recipes featuring brain-healthy foods to help you get started:

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