Dieta MIND

by Georgia Ede
Published: Last Updated on

The MIND Diet, is it good for the brain?

The MIND diet  is a dietary regimen that aims to reduce the risk of Alzheimer’s disease , even without following it to the letter, it has quite important effects on the predisposition to suffer this disease, that is what researchers at the University of Chicago say.

This diet is a mix between the Mediterranean diet and the Dash diet , both diets are not aimed at significant weight loss, although we may lose some weight, this diet is designed to delay neurodegenerative aging . Its name responds to the acronym for Mediterranean-Dash Intervention for Neurodegenerative Delay (Mediterranean-DASH Intervention for Neurodegenerative Delay)

The diet arises after an investigation carried out on 900 people between 58 and 98 years old. They were given questionnaires about their diet over ten years and it was found that the benefits of the MIND diet reduce the risk of Alzheimer’s by 53%.

The MIND method includes the best beneficial foods for our brain, these are foods rich in antioxidants capable of reducing inflammation and maintaining healthy cells and improving cellular connections.

The basic guidelines are as follows:

  • A full salad a day and at least two pieces of fruit a day.
  • Three servings of whole grains a day (either rice, pasta or bread).
  • a glass of wine a day.
  • We must avoid fried foods, sweets, cheese, butter, margarine, and peanuts.
  • 30 grams of walnuts a day (they can be mixed with pipes, raisins or cashews).
  • One serving of legumes every two days.
  • Berries, whole grains, green leafy vegetables and other types of vegetables, olive oil should be eaten daily on this diet.
  • Chicken or turkey meat twice a week.
  • Fish twice a week. Ideally, they should be fish rich in omega 3 such as blue fish (salmon, tuna, mackerel, sardines, etc.)
  • We must forcefully limit the foods that harm our mental health, such as fried foods, industrial pastries, foods rich in saturated or trans fats, products with high sugar content.
  • Do not consume precooked or processed foods, due to their high content of saturated fat.
  • It is not recommended to consume industrial fruit juices, since they contain many sugars and do not really contribute to us.

The MIND diet is not a proper weight loss plan, but in many cases it helps to lose weight , because eliminating foods rich in saturated fat and foods with large amounts of sugar from the diet reduces caloric intake. As a consequence we will lose weight, but it is a nutritional plan designed to help prevent premature aging of brain structures.

This diet is rich in antioxidants and omega 3 oils because they are responsible for preventing cellular aging and recovering neuronal structures and maintaining communication between them.

The MIND diet is recommended for all types of people , since it is a balanced , healthy diet that protects us from diseases such as Alzheimer’s; something that interests us all given the damage that this disease produces in the body and the high degree of incapacitation of the disease.

Remember that the fact of not doing the diet to the letter is not important, because the consumption of foods that protect our neurons, prevents a large percentage of the risk of suffering from Alzheimer’s and other diseases derived from cellular aging and of the deterioration of neuronal and brain structures.

Go ahead and protect your body and keep your mind young with the MIND diet.

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