What is the MIND diet and how to do it?
Proper nutrition is essential to protect brain health as we age. Experts often publish new research on what foods to eat to improve brain function. Imagine if the vast majority of these foods were combined in one diet. The MIND diet, a blend of the Mediterranean diet and DASH, is a healthy diet that consumes nutrients that improve and promote brain health. We have collected answers to questions such as the MIND diet, what is the MIND diet and what are its benefits in this list. First of all, let’s start by answering the question, what is the MIND diet.
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What is the MIND Diet?
The MIND Diet, also known as the Mind Diet or the Brain Diet, is called the DASH Mediterranean Intervention for Neurodegenerative Retardation. This brain-healthy diet is a combination of the DASH diet and the Mediterranean diet, which is beneficial for high blood pressure. The purpose of this diet, which consists of brain health positive foods in the Mediterranean and DASH diets; This is necessary to prevent diseases such as Alzheimer’s, dementia and forgetfulness, as well as to prevent their early onset and protect brain health. Studies show that people who follow the MIND diet reduce their risk of developing Alzheimer’s by 54%. Other studies show that the MIND diet significantly reduces the cognitive decline that comes with age.
Now that we’ve learned what the MIND diet is and isn’t, let’s take a look at how it applies.
How is the MIND diet carried out?
The MIND diet recommends eating poultry and fish along with many of the plant foods consumed in the DASH and Mediterranean diets. In addition, the consumption of foods that negatively affect brain health is reduced. When starting the MIND diet, you should pay attention to the following.
- Eat at least 6 servings of green leafy vegetables per week.
- Eat at least 3 servings of whole grains per day.
- At least one serving of vegetables per day should be consumed, except for green leafy vegetables.
- Eat at least 1 serving per week of fish such as sardines, salmon and mackerel and 2 servings of poultry per week.
- Vegetables such as beans, broad beans and beans should be consumed at least 4 servings per week.
- Care should be taken to consume at least 5 servings of nuts per week.
- When cooking, use olive oil.
- Fruits should be consumed twice a week, especially strawberries, black mulberries and blackberries.
While following this diet, there is nothing wrong with eating out, but it is necessary to stay away from unhealthy foods such as fast food.
As with any diet, the MIND diet has some foods that are off limits. The following foods should be avoided while following this diet.
- Fried fatty foods
- Cheese (recommended to eat less than once a week)
- sweet foods
- Sugar-containing drinks
- Red meat (maximum 3 servings per week recommended)
- processed meat
- refined grain
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Benefits of the Brain Diet
Studies have shown that the MIND diet reduces the risk of age-related diseases such as dementia and Alzheimer’s disease, and significantly reduces cognitive decline. It also improves brain health. Research also shows that by avoiding junk food and eating certain foods, brain aging can be slowed down by up to 7.5 years.
A study of 1,300 older people who followed the MIND diet found that the chance of Alzheimer’s was reduced by 53% in people who followed the diet correctly. It has been observed that the rate of Alzheimer’s disease decreased by 35% in people who ate a moderate diet.
Can you lose weight with the MIND diet?
The main goal of the MIND diet is to keep your brain healthy, not to lose weight. Since more lean proteins are consumed on this diet, it is possible to lose weight if calorie intake is reduced. However, we should not forget that weight loss depends on calories. So what you need to do to lose weight is to create a calorie deficit.
You can also check out this content: “The 5 Most Popular Modern Diets Proven Effective for Weight Loss.”
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