Our expert: Igor Matsokin, neurologist
It has been proven that foods containing certain nutrients can improve our cognitive functions and reduce the risk of degenerative brain diseases, including Alzheimer’s disease. What should you eat to keep your mind working well?
Two in one
The MIND eating system is based on two popular diets: the Mediterranean diet and the DASH diet, which lead to the rankings of the most effective and healthy ways to keep fit. The “diet for the mind” menu is largely made up of foods with antioxidant properties that can boost mental alertness.
The author of the MIND diet is Martha Claire Morris, who is a nutritionist and professor at Benjamin Rush University Medical Center.
Useful for everyone
In 2015, the National Institute on Aging in the U.S. published the results of a five-year study. Scientists concluded that long-term adherence to the nutritional principles of the MIND system can slow brain aging by seven and a half years and reduce the likelihood of developing such neurodegenerative diseases as Alzheimer’s disease, dementia, sclerosis, Parkinson’s disease, and others.
Degenerative processes in the body start from the age of 35–40 years, and by the age of 70, we face the result of these gradual changes. Therefore, in order to slow down the aging processes of the brain, sticking to the MIND diet should be started as early as possible.
According to a new study, the MIND diet can improve cognitive function in younger people as well.
Main principles
The MIND diet is dominated by plant-based foods with minimal heat processing. Animal products high in saturated fat and foods with added sugars should be limited. It is necessary to minimize or exclude fast food, refined and butter, desserts with sugar, industrial dishes with animal and vegetable fats, hard fatty cheeses, and red meat. An approximate diet looks like this:
- Whole grain products, leafy salads, vegetables, and fruits 3 times a day
- Nuts without heat treatment — daily snack
- Legumes every other day
- Poultry 2 times a week
- A cup of fresh or frozen berries 2–3 times a week
- Fish (salmon, mackerel, tilapia) 1–2 times a week
- Cold-pressed olive oil for dressing dishes
- A glass of wine — daily at dinner, as wine is rich in resveratrol, which has antioxidant properties
Additional guidelines
In addition to the main objectives, the MIND diet is good for the cardiovascular system and the figure: thanks to the absence of harmful fats and salt, blood pressure does not increase and weight is reduced.
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