MIND Diet

 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 

those foods are removed which can affect the brain,(1),(2)

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

                     nootropics facts, MIND Diet

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

should be present in minimum possible amounts,(4),(5)

            

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

                    nootropics-facts, MIND Diet, what is allowed

How the diet works?

In one week of the program what you should eat,(5),(6)

-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