The MIND diet is a new eating plan that is supposed to help prevent Alzheimer's disease and other types of dementia.
It was created by a group of researchers at Rush University Medical Center in Chicago, Illinois, who analyzed information from more than 900 older adults who were living independently in the community. Researchers found that the participants who followed this diet closely had slower rates of cognitive decline than those who didn't follow it as closely or at all—in fact, they retained their cognitive abilities for up to four years longer than those who didn't follow it as closely or at all!
Whole grains - at least 3 servings of whole grains per day.
Whole grains are good for you, and can be a healthy addition to your diet. Whole grains are high in fiber, vitamins and minerals, antioxidants, phytonutrients (plant chemicals), omega-3 fatty acids and other nutrients associated with reduced risk of chronic diseases such as heart disease and certain cancers.
Eat at least half your daily intake from whole grains
Try to eat at least three servings of whole grains per day
Here’s how:
Get a variety of different types of whole grains into your diet each week by adding them to salads or using them when cooking meat or vegetables - choose things like brown rice over white rice; wild rice instead of refined white rice; oatmeal instead of corn flakes; bulgur wheat instead of couscous; rye bread rather than white bread; puffed wheat cereal versus cornflakes
If you don't know what the word "whole grain" means—or if you're not sure whether something contains it—look on the food label for words such as "100% whole wheat", "100% rye", or "stone ground".
Beans - at least 3 servings of beans per week.
Beans are a good source of protein and fiber, as well as magnesium, folate, iron, potassium and zinc. They can be cooked up in just about any way you want - from adding them to salads or curries to making hummus or bean soup.
Poultry and fish - no more than 2 servings per day.
The types of protein you eat can affect the quality and length of your life, so it's important to make healthy choices. While poultry and fish are excellent sources of protein, they're also low in fat, high in lean protein, and contain omega-3 fatty acids which may help lower cholesterol levels. Poultry is also a good source of vitamin D—a nutrient that helps boost calcium absorption for stronger bones and teeth. Fish is another good option for those who follow a vegan diet since it does not contain any animal products; however, some people prefer to avoid fish due to mercury concerns or because they are allergic to shellfish.
Poultry contains all eight essential amino acids (protein building blocks) whereas fish only supplies 6 out of 8 essential amino acids so this means that poultry might be better suited as your main protein source while also providing additional benefits such as B vitamins that help convert food into energy as well as selenium—an antioxidant found primarily in seafoods at levels far higher than any other food group on earth!
Berries (2 or more servings per week).
Berries are a great source of antioxidants, which help protect your body from free radicals. They also have a low glycemic index, meaning they won't spike your blood sugar levels like some other fruits can. But berries have more to offer than just their antioxidant and glycemic benefits; they're also high in fiber and contain vitamins and minerals that promote health throughout the body.
Berries are good for the heart because they reduce harmful LDL cholesterol levels in the bloodstream by about 8%, according to a 2015 study published in Nutrition Journal. Additionally, berries are full of antioxidants that strengthen capillary walls so less blood can leak out during exercise—this could explain why people who eat more fruit tend to exercise more as well!
Berries contain compounds called anthocyanins which may enhance memory function according to studies like this one from 2010 published by Frontiers In Aging Neuroscience (or maybe it's just because eating strawberries makes me happy.)
Nuts (5 or more servings per week).
Nuts are a great source of protein and healthy fats. They're also high in fiber, vitamin E and magnesium—all important nutrients for your body. The American Heart Association recommends eating at least five servings of nuts per week to get the most nutritional benefits from them.
While nuts are high in calories, they're also loaded with good fats that help lower cholesterol levels and improve heart health. Although they're high in fat, it's the unsaturated kind, which is linked to many health benefits like reducing inflammation or lowering risk of type 2 diabetes
Olive oil (daily).
Olive oil is a healthy fat. It's rich in monounsaturated fats and omega-3 fatty acids.
Olive oil has many health benefits, including reducing the risk of heart disease and obesity.
Eating olive oil can help you lose weight by helping you feel full longer; this also helps protect against overeating at night, which can lead to weight gain.
Wine - in moderation
(1 to 2 glasses daily).
While red wine has been shown to have many health benefits, white wine is also pretty good for you. It contains antioxidants, which may help protect your body from damage caused by free radicals. White wine also contains resveratrol and polyphenols, which are important for heart health.
You should only drink 1-2 glasses of red or white wine each day, because more than that can increase the risk of certain cancers (like breast cancer).
Additionally, if you're looking for specific nutrients in your drinks, try these nutrient dense options:
There are many benefits to the MIND diet, but you must follow it correctly to get them
The MIND diet is designed to help you reduce your risk of Alzheimer’s and other forms of dementia. It recommends eating a combination of foods rich in antioxidants, omega-3 fatty acids, and B vitamins that have been shown to reduce the risk for dementia.
One study followed nearly 2,000 people over six years. Those who adhered to the MIND diet had lower rates of cognitive decline than those who didn't follow it as closely. They also had reduced levels of amyloid plaque in their brains—the plaques that build up between neurons and are associated with Alzheimer's disease (AD).
While more research is needed before we can definitively say that following the MIND diet will prevent AD or similar conditions like vascular dementia (VAD), there are many benefits associated with following its guidelines:
I hope this post helped you learn more about the MIND diet and its benefits. As we’ve said, it’s an exciting new way to look at healthy eating and cognitive function. If you want to try it out for yourself, make sure that you follow these guidelines carefully. Remember: whole grains, beans (in moderation), berries (at least 2 servings per week), nuts (5 or more servings per week), olive oil daily), wine in moderation (1-2 glasses daily). And don't forget to exercise!
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by Kelli McGrane MS RD(Author)
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