What is the MIND Diet?
As the name suggests, it is the diet for the mind, and of course, its a highly dedicated diet
for the protection and health of the brain, you can say it is for controlling the decline of
brain health due to aging, It is developed by nutritional epidemiologist Martha Clare Moris
at Rush University Medical center and data is published in 2015
Its combination of two top diets Mediterranean and DASH, and in this combination all
MIND Diet can lower the Alzheimers risk to about 35% who follow this diet and
also reported to lower the risk about 53% who adhere to it rigorously
let's see
The Rush research team has done follow up research studies and they concluded that it
maybe a better diet than both DASH and Mediterranean diets prevents cognitive decline
in a very significant way,(3)
One more study, that two done very recently in 2020, concluded that
MIND Diet can
-it prevents dementia
-it reduces the harmful effects due to obesity
-it increases cognitive ability
-it protects the brain structure
-it can reduce the weight, that too quick weight loss
-it boosts brainpower
-it decreases oxidative stress and inflammation
-it reduces potentially harmful beta-amyloid proteins
let's see
nootropics facts, the MIND diet
What exactly is this diet?
It is around, leafy greens, nuts, and berries and planed in such a way that carbohydrates
What are the foods to be avoided?
-whole dairy products
butter and margarine, less than 1-tbsp per day
cheese, once a week only
-Red meat, not more than 3-serving per week
-pastries
-sweets
-fried foods
-Very strictly avoid saturated and trans fats
What foods we must eat in this diet?
It recommends these foods to be taken very regularly
-Green, leafy, vegetables,
6-serving per week, includes, kale,spinach, cooked green, and salad
-Other vegetables
Once in a day, nonstarchy vegetables
-Berries
twice a week, strawberries, blueberries, raspberries, and blackberries
-Nuts
5-serving per week, vary the type and varieties
-Olive oil
this is the oil recommended by the mind team
-Whole grains
3-serving daily, oatmeal, quinoa, brown rice, whole-wheat pasta, whole wheat bread
-Beans
4-times a week, all beans, lentils, soybeans
-Poultry
2-times a week, chicken, or turkey, but not fried
-Fish
once a week,salmon,sardines,trout,tuna,mackerel
-Wine
not more than one glass daily, more preferred red-wine
let's see
How the diet works?
-every day, you eat three servings of whole grains, salad, and another vegetable, along
with a glass of wine
-snack on nuts
-every other day 1/2-cup of beans
-twice a weak poultry
-twice a weak 1/2-cup blueberries
-weekly once dine on fish
-oil should be olive oil
What exercises are needed?
There are not many studies on this subject, however, some exercises are better as it
may protect the brain in the cases of higher risk for Alzheimer's disease
one study in 2014 in Frontiers in Aging Neuroscience, which recommends
-at least 2.5-hours moderate activity per week
-brisk walking
-muscle-strengthening activities
MIND Diet Examples
Breakfast
-yogurt, with raspberries with almonds
-wheat toast, scrambled eggs, almond butter
-oatmeal, strawberries, boiled eggs
-yogurt,banana,peanut butter
-wheat toast, omelet with peppers, onions, avocado
-oats overnight soaked with strawberries
-spinach frittata, apple, peanut butter
Lunch
-tuna salad,wheat bread,carrots,celery,hummus
-fish tacos, wheat bread, brown rice, pinto beans
-ground turkey
-baked trout, collard greens, black-eyed peas
-salad,black beans,grilled chicken,corn,onion
-sandwich, chicken, blackberries, carrots
-whole-wheat pita, salad, chicken
Dinner
-chicken, vegetables, brown rice
-salmon grilled, salad, brown rice
-brown rice, black beans, vegetables
-whole-wheat spaghetti,salad,meatballs
-oven-roasted potatoes, salad, wheat bread, chicken
-whole-wheat pita, salad, chicken
-brown rice chicken curry, lentils
So, from this blog, Nootropics facts, we do recommend following this MIND diet, for
persons who are aging, just to prevent the faster aging, it's very important, what very
silent key factors are we must adhere to get maximum benefits
-First point is not to use sugar at all, no surgery products
-Second point, is not to use butter, cheese, or margarine, or only use little
-Third point, no more fried products you can use grilled and roasted ones
-Forth point, no hard meat only chicken, fish, and egg
-Fifth point, no starchy vegetables only leafy
These are good points for any diet, so try to change food habits and try to adopt a very
healthy diet, which gives strength to the brain